There are 5 major muscle groups commonly targeted during workouts: back, chest, shoulders, quads and hamstrings. If you are unsure about how to train these groups, try the following approach.

Start each major muscle group workout with a compound exercise. Compound exercises are difficult multi-joint exercises such as bench press, squats, dips, rows, deadlifts, overhead presses and stiff leg deadlifts. After this movement, use a challenging machine lift such as a Hammer strength variation, or a Smith machine exercise. Round out each workout with an isolation, or single joint exercise.

Here is an example for chest:

• Bench Press – Compound Exercise
• Hammer Strength Chest Press – Machine Movement
• Incline Dumbbell Flyes – Isolation Exercise