As a beginner, start with 5-day split training, meaning you train the five major muscle groups (chest, back, legs, arms, and shoulders) separately each time.

This article showcases common exercises for the above five areas, plus abs.

1Chest

• Incline dumbbell press – targeting upper chest
• Flat dumbbell press, cable fly – targeting mid-chest
• Decline dumbbell press, decline fly – targeting lower chest

2Back

• Barbell row – spinal muscles, trapezoid muscles, latissimus dorsi, large round muscle
• Cable pull-down – latissimus dorsi, trapezoid muscles
• Single-arm dumbbell row – latissimus dorsi, trapezoid muscles

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• Seated row – latissimus dorsi, trapezoid muscles, rotator cuff, large round muscle, small round muscle
• Pull-ups – latissimus dorsi, trapezoid muscles
• T-bar row – trapezoid muscles, rhomboid muscles, latissimus dorsi

3Legs

• Front squat – targeting quadriceps
• Walking lunge – targeting quadriceps and glutes
• Leg extension – targeting quadriceps

• Hip thrust – gluteus maximus dominates, also working hamstrings and quadriceps
• Romanian deadlift – targeting hamstrings
• Seated hamstring curl – targeting hamstrings, gastrocnemius muscle, soleus muscle

4Arms

Biceps

• Dumbbell curl – compound exercise
• Cable curl – targeting short head
• Incline dumbbell curl (hammer grip) – targeting long head, biceps brachii

• Cable curl – compound exercise
• Concentration curl – targeting short head
• Triceps

Overhead dumbbell extension – targeting long head – lying extension arm

Close-grip bench press – targeting lateral head – rope down extension

• Parallel bar extension – targeting lateral head – rope down extension
• 5Shoulders
• Deltoids

Barbell shoulder press – targeting anterior head

Seated dumbbell front raise – targeting anterior head

• Dumbbell lateral raise – targeting mid-head
• Dumbbell shoulder press – targeting anterior head
• Reverse-grip rope cross – targeting posterior head

• Arnold press – anterior head, mid-head, posterior head
• 6Abs
• Abdominal curls – targeting upper abdominal muscles

• Leg raises – targeting lower abdominal muscles
• Plank – targeting all abdominal muscles
• Side bends – targeting obliques

END.

• Recommended historical articles:
• Coach says what are the core muscles every day? Not just the abs, there are 4 muscles in total

• One push-up can exercise 4 muscles, it's no wonder it's called a classic
• A resistance band, from ordinary people to muscle men

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