The Beach-Body Starter Kit

Performing a full upper-body workout three times a week will get you results -- and fast. Here are a few pointers to get you started (as if you haven't started
already). Perform two or three sets of each exercise, using enough weight to comfortably execute eight to ten repetitions with good form. (You'll get your best results if you do plenty of cardio on days you aren't pumping steel.)

For the Best Chest
The chest press is still the fastest way to make pectorals pop. To avoid injury, make sure you're laying flat on your back before you lift. Place your hands shoulder-width apart, lift the barbell down to your chest, and then push it back up to the starting position.

Abs Without Flab
As far as ab exercises are concerned, exercise ball crunches work wonders, since the ball forces you to utilize all your core muscles in order to stay balanced. Lay centered on an inflatable ball with arms outstretched and hands resting behind your head. Perform ab crunches exactly as you'd do on the floor -- and then reap the glorious results.

Bold Shoulders
You'll achieve that coveted V shape primarily by doing sets of barbell military presses and lateral raises. For the former, grasp your barbells with hands shoulder-width apart, bringing the barbell up to the level of your neck, extending your elbows, and lowering back down. A lateral raise involves keeping the barbells at your sides and raising your arms until they are in line with your shoulders.

We Got Your Back
Lat pulldowns are a compound movement that actively work muscles in the biceps, shoulders, and back. After grabbing the bar, bring it to your chest, using the muscles in your back. After lowering the bar, slowly let it rise back up to the starting position.

Bi-curious?
For bulging biceps, hold two dumbbells at your sides, slowly bringing them up to shoulder level, and then slowly bringing them down to the starting position. To develop a greater number of muscle fibers in your arms, perform the exercise on an incline bench (and lower the weight slightly).

Tri Angles
Triceps contribute the most size to your arms, so don't neglect them. Grasp a dumbbell with both hands and place it directly above your head -- carefully. Bending at the elbows, lower the weight to the center of your back, and then raise the weight back up again.