Biceps Curl

• 1). Grab a barbell with weight that will challenge you but not tire you within the first set, and place your hands shoulder width apart with your palms facing away from your body. Keep you knees bent; this avoids straining or injuring your back.
  
  
• 2). Keep hands shoulder width apart on the barbell for beginner training. During advanced workouts, you can alter spacing your hands. The wider apart your hands are on the barbell, the more you will work the inner part of your muscle. If you use a narrow grip, you develop the outer part of the muscle.
  
  
• 3). Keep your elbows tucked in to achieve a maximum workout as you curl the barbell upward. Keep the rest of your body still during the movement.
  
  
• 4). Squeeze your biceps once you lift the barbell to your chest. Slowly let the barbell down. The slower you move the barbell to its original position, the more you continue to work out your biceps.
  
  
• 5). Perform the curl 10 times for one set, and do three to four sets. Rest for 60 to 90 seconds between each set.
  
  
• 6). Rest the muscle you worked for 24 hours before exercising it again. For instance, exercise your biceps on Mondays, Wednesdays and Fridays with rest periods on Tuesdays and Thursdays. Work a different muscle group on the days you rest your biceps. Rest periods allow time for the muscles to grow.
  
  

Bench Press

• 1). Lie on your back on a bench and grab the barbell, keeping your grip shoulder width apart. Engage a spotter to assist you.
  
  
• 2). Take the bar off the rack, and bring the barbell slowly to your chest. Extending your arms, push the barbell back up slowly. This exercise works your chest muscles, otherwise known as pectorals.
  
  
• 3). Perform 10 repetitions to produce one set, and complete three to four sets. Rest for 60 to 90 seconds between each set. Heavier weights with fewer repetitions will result in greater strength and muscle mass than lighter weights.
  
  

Deadlift

• 1). Stand with your feet shoulder width apart and flat on the floor. Grab the barbell with your hands shoulder width apart on the bar. Use a reverse grip, which is when the palm of one hand faces you, while the other faces away from you. Wrist straps are also helpful to keep the bar from slipping from your grip.
  
  
• 2). Put your spine in a neutral position, which means your head should be facing straight ahead, not looking up or down. You can keep your head slightly up, but the spine must remain neutral. This is essential to proper form and a key to preventing injuries.
  
  
• 3). Stand up slowly with the barbells in your hand. Use your legs to lift, not your back. If you feel you are using your back, lighten the weight until the deadlift can be correctly performed. Slowly return the bar to the ground.
  
  
• 4). Perform 10 repetitions for one set, and do three to four sets. Rest for 60 to 90 seconds between each set. The deadlift primarily works the thigh muscles, or quadriceps. Secondary muscles that are worked are the calves, hamstrings, lower back, back and glutes.
  
  

Bent-Over Row

• 1). Bend your knees, and grab the barbell using a reverse grip shoulder width apart. Bend over at the waist, keeping an arch in your lower back.
  
  
• 2). Pull the barbell up and into your lower abdominal area, but do not stand up straight.
  
  
• 3). Lower the barbell slowly to the ground, keeping proper form throughout this exercise.
  
  
• 4). Perform 10 reps, do three to four sets and rest for 60 to 90 seconds between each set.