Legs - Barbell Squats (prior to squatting, warmup up on a stationary bike for 5-10 minutes and perform 1-2 sets of leg extensions and leg curls using reps between 15-25)

 

Back - Pullups (use the assisted pullup machine if you cannot perform free hanging pullups)

 

Chest - Barbell Bench Press (always use a spotter and warmup with with a couple sets in the 12-15 rep range before adding weight and dropping your reps to the 6-10 range)

 

Shoulders - Standing Barbell Press Behind Head (if pressing behind the head is troublesome, bring barbell to front of chest or perfrom seated dumbell presses)

 

Triceps - Dips (perform assisted machine dips if you cannot do

bodyweight dips or use assisted machine as a warmup prior to free weight dips, add resistance to free weight dips if you can perform 12 or more)

 

Biceps - Standing Barbell Curls (keeps your elbows at your side or back behind your side)

 

Calves - Leg Press Calf Raise

 

Forearms - Dumbell Hammer Curls

 

Abdominals - Hanging Leg Raises