2. To build up your deltoids, hold dumbells, hold arms out to your sides, lift straight up(without bending elbows)
3. To build up your biceps, hold dumbells, turn arms (forearms facing foreward), and lift dumbells toward chest or try bench pressing barbells
4. To build up triceps, hold one dumbell with both hands, and procede lifting them behind your head, straight up, then back down or try the military press with a barbell.
5. To build forearms, place arm on a table, wrist off of the table, hold dumbell, and procede to pull it towards you, and then away
6. To build pectorial muscles, while bench pressing, bring it down, touch your chest, and go back up or lay down on a bench press, holding dumbells, arms straight out(to each side), and procede to bring them towards each other
7. To build stomach muscles, try doing situps, and crunches
8. To build quads, try doing squats, which is: place barbell on shoulders, toes pointing forewards, keep back straight, look towards the ceiling, go down bending knees, and coming back up
9. To build calves, do what I call "half squats", which is: place barbell on shoulders, toes pointing forewards, kepp back straight, stand on your "tippy toes" and go back down