Adjust bench height, lever arm, and weight for body size and ability before you attempt to lift the weight. You will continue to work all of your major muscle groups you have become familiar with during regular weight training. However, now you will tailor your workout to achieve your stated goals. The Quick Series Guide To Basic Weight Training. A standard workout generally will advise, for example, that you perform all of your chest exercises and then move on to the tricep exercises, or that you work your upper legs before your lower legs.
Alternate push exercises with pull exercises.
Perform multi-joint movements, such as the bench press which works your shoulder and elbow joints before single joint movements such as curls. Complete all of the exercises for one body segment before moving on to the next body segment. Choose what area of the body you wish to develop most, and start there when you are fresh and strong, saving the remaining workout for when your strength starts to dwindle. It is not a substitute for professional medical advice. It may not represent your true individual medical situation.