[QUOTE="Spazoid"]

Some easy exercises at home would be

Core
Sit-ups, these don't need to be limited to 6-12, do as many as possible
Planks and side planks (do both sides), hold these for a full minute at a time. these will work most of the core muscles, while sit-ups only use the lower ones.

Arms/Chest
Pushups, if you can do more then say... 20 per set then add weight until your under 20 per set. (such as books in a backpack)
Chinups, if you can do more then 12, do weighted chinups... These can be done on any bar, if there aren't any at your house then go to a playground.

Legs
Deep squats to gain leg strength, once you can do a good amount per set (50+) add some weight (in a backpack works)
Squat jumps, do half squats and as you go up to a big jump.

If you want to gain muscle then be sure to eat more calories then you burn, get 8+ hours of sleep at night, and when an exercise is getting easy, add weight. It's also good to vary your workout, for example, when pushups get easy, or you do them alot... try doing them at half speed and that will help the muscles grow, or do them double as fast etc.
Also remember to only stretch AFTER the workout.


Edit: DO NOT CHEAT YOURSELF, don't use arms while doing situps, legs while doing chinups etc... sure this will help you finish your set and the workout, but it also takes away the whole point of working out. Also, always try to do the full range of motion, not just a small part.

UrbanSpartan125

Chest/Back

BenchPress: At a comfortable weight, do 12 reps, 10,8,6,5,3, after each set slowly increase the weight

Inverted Fly Lay down on an inverted bench, (Decline) and take dumbells around 10 lbs for your size, and lift them so they go over your chest and touch. You can look at much more detailed explanation online

Chest Press: Using dumbells lay down on a flat bench and procede as you were to bench press, doing 4 sets of 10.

Fly's: Look up on the internet

Lat Pulldowns: Using the lat pulldown machine slect the right weight and do 4 sets of 10.

There are many others, im just tired so i dont feel like naming anymore, but look them up on google.

Never do arms AND chest? Huh? Maybe you should do your chest, THEN arms, because your arms help inassisting the more challenging exercises (like benching), but doing them in the same workout is not considered off limits at all.

The best exercises for beginners and those looking to add general muscular weight are ones where do a full body routine every day you work out, which should be three times a week.

A good one of these is the "5X5" workout:

It only involves three exercises- The squat, bench press, and bar bell rows. You do, ta-da, five sets with five reps in each set, increasing each set in weight until you get to your 5-rep max for each exercise. You do this Monday, Wednesday, Friday

Here's the important part- Every friday, on your last set, you add another 2.5 to 5 lbs to your max weight, forcing yourself to do just a LITTLE bit more. If you're successful, then you bump the weight up for all your sets starting on Monday. So if you were squatting 100, 110, 120, 130, and then on the last set, managed 145, then on Monday your sets would be 105, 115, 125, and so on.

The main reason total body workouts work the best is because in working larger, more prominent areas of your body, you stimulate a greater amount of the growth hormome you stimulate when you work out.

All right, that's all I got :D

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