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Perform the exercise pairs (marked A and B) as alternating sets, resting 60 seconds between sets.

But here's the truth, dude: Even if you're a beginner, the simple fact that you’re in the gym in the first place probably means you had to shift a few things around in your life to make time for the commitment.You’re now on the road to stronger bones, bigger muscles and increased strength.Lower your body until your rear knee nearly touches, and your front thigh is parallel to, the floor. Lower yourself using your support leg until your rear knee nearly touches the floor. Grab onto the parallel bars of a dip station and lower your body until your upper arms are parallel to the floor.If you can’t do dips, do a lying triceps extension with an EZ-curl bar 3C) Russian Twist Rest: 60 sec.On the weight exercises, choose a load that allows you to complete a few more reps than the prescribed number (you may need to adjust this load between sets as you discover your strength levels).

For instance, if an exercise calls for 12 reps, choose a load that you estimate you can perform 15 reps with before having to stop (but complete only 12).

That said, if you're lifting weights improperly or too often, you can end up getting hurt.

To avoid injury, you've got to make sure proper form and the correct volume are essential. BRING TWO TOWELS TO THE GYM: One for your post- workout shower, one for sweat-soaked equipment.

If you start so gradually that you barely notice the change, you’ll be more apt to continue it and make more changes without them ever seeming daunting. STAND UP STRAIGHT: Want an easy way to tell if you’re performing your exercises correctly? The correct starting position for most exercises is shoulders back, chest out, standing (or sitting) tall, with your abs tight. Now that you’re ready to exude proper gym etiquette, it’s time to consider what training program you’ll use.

If you can only commit two days a week to the gym, that’s OK. Perform the two workouts (Day 1 and 2) once each per week, resting at least a day between each.

EMBRACE THE DUMBBELL: You won't need a spotter, you'll rarely have to wait for a pair, and they'll work your muscles harder than machines.5.