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Men's Exercises:  

Using either machines or free weights. Free weights develop more agility and coordination, but machines can be faster and easier to use it is largely personal preference. (in parentheses, the muscle groups targeted).  

If possible, alternate the exercises in each group.  In other words, do one set of bench presses, then a set of rowing, then bench presses, etc. until you have done 3 to 5 of each then move on to the next group. This allows one group of muscles to rest while you work the opposing group.  You'll get a better workout in less time.

Group 1

 
  • Bench Presses (for chest - pectorals, back of upper arm - triceps, shoulders - deltoids) 

  • Rowing (for back - lats, arm - biceps) 

Click here to see the next exercises.

 

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