The human body can be divided into five areas for the purpose of muscular development. These are the arms and shoulders, the chest, the back, the legs and the abs. An intense workout schedule will target each of the first four individually at different times. Abs should be included in every workout.

The arms and shoulders are possibly the most popular muscles to develop. They are at least the most popular for the teenage male to worry over the development of. The arms consist of three main muscles – the biceps, the triceps and the forearms.

The biceps are best worked by the traditional dumbbell curl. Variations include the barbell curl and the hammer curl, which is a dumbbell curl with the palms facing inwards. There are several exercises for the triceps, including tricep extensions.

The forearms can be worked with normal and reverse wrist curls. The shoulders consist of two main muscle groups, the deltoids and the traps. The deltoids can be exercised with military presses and arm raises. The traps are best developed using heavy dumbbells shrugs.

The chest muscles are the pectorals. A massive chest is instrumental to effective bodybuilding. The two exercises used to develop huge pecs are bench presses and flys. Bench presses can be done with machines or free weights, and both dumbbells and barbells can be used.

The machines allow one to lift without the spotter, and to press a larger weight. Free weights help train additional muscles, and help build muscle control. Flys can be done with dumbbells or fly machines.

The back is often underdeveloped in comparison to the chest by amateurs. This is a disappointment, as a massive back can contribute mightily to the overall impression. The best exercises for working the back are wide grip chin-ups and rows. Like the bench press, rows can be done with either a machine, a barbell, or with a dumbbell.

The legs also consist of three main muscle groups. They are the calves, in the lower legs, and the quadriceps and the hamstrings in the upper legs. The calves can be worked with calf raises.

Simply stand on a step or phone book, with the heels hanging over the edge, and gently raise and lower your body on your toes. Dumbbells can be used to increase the weight. The quads and the hammys can be worked with machines in the form of leg extensions and hamstring curls respectively.

The abs are a key area to work in every session. Sit-ups or partial curl-ups can work the lower abs. Leg raises can be used for the upper abs. On the side of the abdominal region are the oblique muscles, which can be worked with side leg raises.