In “The 30-Minute Celebrity Makeover Miracle,” author Steve Zim states that an effective strength-training program strengthens muscles in different parts of your body -- the chest, back, shoulders, arms, lower body and abs. In “The Abs Diet,” author Steve Zinczenko advocates strength-training three times a week with at least 48 hours in between weight workouts of the same body parts to avoid any injury. Combine these two ideas to create your own unique strength training regimen designed to target every muscle in your body.
You can target several muscles in your upper body in a strength-training routine. Upper-body muscles include the triceps, biceps, shoulders and chest. Exercises that target the triceps include the French press, close grip bench press, tricep cable push-downs, dips and tricep push-ups. Target your bicep muscles with standing barbell curls, dumbbell curls and bicep cable curls. Shoulders can be strengthened through military presses, dumbbell shoulder presses, barbell upright rows and lateral raises. Your chest, or pectoral muscles, are primarily used in pushing motions. Examples of exercises that target the pectoral muscles include the standard push-up, dumbbell fly, incline fly and C-sweep.
Lower-body exercises are geared to strengthen the butt, thighs and calves. The gluteus maximus is the muscle that shapes your buttocks. The glutes are responsible for straightening the body at the hips and rotating your legs outward. Exercises that work the glutes include squats and lunges. Focus on your hip abductors, quadriceps and hamstrings when toning your thighs. Thigh exercises to try include hamstring curls, leg presses, and butt kicks. The calves are typically toned with calf raises.
The rectus abominus is the major muscle in your abdominals that runs from the pubic bone to various points on your rib cage. Your oblique muscles run diagonally from the base of your rib cage toward your lower abdomen. Exercises that target your abdominal muscles include the basic crunch, cross-over crunch, bicycle crunch, leg lift, plank and sit-up.
You can combine exercises for each part of your body in a variety of ways to create three strength workouts a week. For example, you might choose to work your lower body one day, your upper body one day and your abdominals another day. One advantage to this combination is that you can work out three days in a row because you'll be working different muscles each day. If you wish to work every body part three times a week instead, choose one exercise for each body part and design a workout you can do three times each week, resting one day in between workouts.
- "The Abs Diet"; David Zinczenko; 2004
- "The 30-Minute Celebrity Makeover Miracle"; Steve Zim; 2008
- "Making the Cut"; Jillian Michaels; 2007
- Stockbyte/Stockbyte/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.