Back Muscle Group: Bent-Over Row

• This exercise will target your back muscles, or latissimus dorsi. By safely training this muscle group, you will protect your lower back from injury as well as improve your posture.
  
  To begin this exercise, warm up the body by performing at least 15 minutes of light aerobic activity. After you have warmed up the body, choose a set of dumbbells. Start off lighter than you would think to test your strength and to prevent any possible injury. Stand with your feet shoulder length apart and hold the dumbbells with your palms facing toward each other. Slightly bend your knees and hinge your upper body toward the floor; make sure your neck and head are aligned with the spine. As you exhale, pull the dumbbells up toward your torso by bending the elbows. At the top of this motion, pause and contract the back muscles before carefully lowering back down to the starting position. Perform 10 to 12 repetitions within a single set and have a goal of performing three sets.
  
  

Chest Muscle Group: Incline Chest Fly

• The incline chest fly isolates the chest muscle group to provide a natural lift to the breasts. To perform this exercise, you will need an incline weight bench, available at any fitness facility, and a set of dumbbells that are challenging but not excessively heavy. To begin, sit on the incline bench and firmly plant your feet on the floor. Place your head on the bench to provide support for the neck and spine. Bring the dumbbells so they are resting above your chest, while your arms are extended with a slight bend in the elbows. Hold the dumbbells so your palms are facing toward each other. In a controlled motion, lower the weight out to the side, while maintaining a slight bend in your elbows. At the bottom of this motion, your palms will be facing toward the ceiling. Pause this motion as your arms are extended out to the side and then slowly bring the weights back up to meet directly above your chest. Make sure that you press your lower back into the weight bench to prevent any lower back strain. Perform 8 to 10 repetitions within this exercise with a goal of three sets.
  
  

Triceps Muscle Group: Chair/Bench Dips

• When the back of the arms are not sufficiently trained, the muscles within this region become loose and can hang down from the bone. To develop slim and sculpted arms, isolating the triceps firms the backside of the arm and provides additional upper body strength for sports. This exercise can be performed at home or at the gym. Ideally, you will use a weight bench, however, if one is not available, you can use a sturdy chair to perform the dips. To begin, sit on the edge of the bench or chair and place the hands directly beside your hips. While grasping the edge of the bench or chair, carefully walk the legs out in front of you so your back can clear the bench. For beginners, keep your legs bent; however, advanced fitness level users should walk their legs out until they are fully extended. Slowly lower your buttocks toward the floor by bending the elbows. Only go as low as your fitness level will allow you. At the bottom of this movement, pause before pushing yourself back up to the starting position. Perform a total of 15 repetitions per set with a goal of two sets.