In one sentence, describe what the following article is about: These key muscles provide a strong base for your upper body, helping ensure good form and stability when lifting. They include: Deltoids: These muscles from a triangle pointing down from your shoulder, and help rotate and lift your arms. Trapezoids: Coming down from both sides of your neck and forming a point in the middle of your spine, these are essential for shrugging motions, twists, and pulling something down towards you. Lats: Found on your ribs and back, your lats help keep your body stable and spine aligned. With your arm hanging by your side, grab a comfortable dumbbell (one-handed weight). Keeping your arm straight and elbow locked at 90-degrees, raise the weight up so that your arm is straight in front of you. Do not keep going up your arm should be at a 90-degree angle to your body. You will look a little like an old cartoon robot, with bent arms and a stiff back. Aim for 3-5 sets of 10-15 reps. Variations: Mix in sideways deltoid raises. Bend your elbows at 90-degree angles so that the weights are in front of your body, roughly stomach level. Raise your elbows up and to the sides, as if they were wings, and then slowly return your arms to your sides. Stand with your feet shoulder-width apart. Hold a barbell at neck height with both hands shoulder-length apart on the bar. Push the weight straight up above your head, ending with your arms completely extended, then slowly return it below your chin. Do 3-4 sets of 8 reps. Keep your back straight and your feet solid to keep your balance. Never bend your back, contort your arms, or lean either way to get the weight up -- you need to be able to get the bar up in one fluid motion. If you feel tired, stop. This exercise can be dangerous if you drop the weight above your head. Military press is also a great exercise for your back and triceps. Hold a barbell (long, two-handed weight) near your thighs with your arms hanging straight down. Lift the weight 2-3 inches by raising your shoulders, then slowly lower them back down. Repeat for 3-4 sets of 20-30 reps, as shrugs work best as a high-volume exercise. Lie face-down on a bench with your arms hanging freely in front of you. With a dumbbell in each hand, pull the weights up until your arms are bent 90 degrees, as if you were rowing a boat with both hands. Many gyms have rowing machines as well that let you perform this sitting down by pulling on a weighted cable. Keep your back straight and bend from the waist to row, not the lower spine. Pull-ups are fantastic full-body workouts, but they hinge on having a strong back. The wider your grip, the more intense the exercise will be for your back muscles. Grab an overhead bar so that your feet cannot touch the floor. Pull your chin up over the bar, then lower yourself so that your arms are straight. Repeat for as many reps as you can. Many gyms have assisted pull-up machines that remove some of your weight, making your push-ups easier. You might encounter reverse pull-up machineswhere your pull a bar down to chest height instead of pulling yourself up. This is a great way to get stronger, but know that the closer you put your hands together the more this becomes a tricep exercise.
Summary: Know the essential muscles in your shoulder and back. Do deltoid raises. Do military presses. Do shoulder shrugs to build shoulder and back muscles at the same time. Do rows to build back muscles. Do pull-ups to build your back along with your arms.

In one sentence, describe what the following article is about: Your squad is there to help you have fun, but being part of the group also means looking out for one another. Watch each other's backs and drinks. When a girlfriend starts to get a little too drunk, cut her off. She may be upset with you, but she'll thank you in the morning. If a creepy guy won't leave your girlfriend alone, tell him to take a hike. Make sure each of you gets home safely when the night is over. If you live in a place without good public transportation, having a designated driver can literally save your life. Party girls are all about fun. Sexually transmitted diseases and unwanted pregnancies are decidedly not fun. Making out with a guy you just met can be fun, but be careful who you decide to sleep with. Always make sure your partner wears a condom. Be sure that it's not a "natural" or "lambskin" condom, as these do not protect against HIV. Remember that sex always carries some risk. Condoms can always break. There is no such thing as completely safe sex, only safer sex. Most party girls drink alcohol as part of having fun, but you shouldn't overdo it. Don't drink past your limits. You don't want a fun night on the town to ruin your health. Avoid drinking if you are under the legal age to buy alcohol. Don't give in to peer pressure even if all of your friends drink. Never drive drunk. Drugs can be a big part of many party scenes, and some party girls like to partake. These substances can be harmful by themselves, but they may also include unknown and deadly impurities. Don't take any pills offered to you at a party.
Summary: Party with friends. Practice safe sex. Drink responsibly. Don't do illegal drugs.

In one sentence, describe what the following article is about: It's best to have the conversation in person, especially if the guy is a friend. This way, you can make sure there's no confusion and address any questions he might have. Make sure you pick a solid time and place to talk. There is no good time to tell someone you're not interested, as the conversation will always be somewhat sad. However, you may not want to tell the guy right before a stressful work or school day. You may want to wait for, say, a weekend when he's not busy. Pick a place that does not seem date-like. Going out to breakfast, for example, may feel like a date. Instead, you could tell him you want to talk to him and invite him to a non-romantic public place, like a low-key coffee shop. While face-to-face is usually ideal, in some cases it's not the best idea. If the guy has been aggressively pursuing you and making you uncomfortable, send a text rejection. You can email him or text him you're not interested. This will save you from dealing with a potential outburst on his end. You should only do this if you feel the guy will get hostile. In most cases, it's best to talk face-to-face. It can be nerve-racking to spill your feelings to someone, so spend some time thinking about your words. You can even write down your feelings and then read over your notes to try to figure out how to best phrase your feelings. Try practicing saying your words a few times before meeting up with him. This way, you can deliver the news in a calm, collected fashion. You want to be direct, but not brutal. Make it clear you're not interested in him romantically, but that you still value him. Romantic rejection is always hard, so try to reject him kindly. Start off with a compliment that does not sound flirtatious. Say something like "I do think you're a really nice person, but..." or "I have fun hanging out with you, but..." Then, quickly let the guy know you're not interested. For example, "But I just don't see you as more than a friend. I'm sorry." You can give a reason if you want, such as "I'm not looking for a relationship right now" or "I think we would want different things out of a relationship." Sometimes, there may be a specific reason you're rejecting someone. However, it's not always best to be brutally honest. If you don't know this person well, they're unlikely to change troublesome behaviors just because you ask them to and it may result in them getting hostile. For example, if you don't want to go on a second date with a guy because he talked too much, this information may not be worth sharing.
Summary:
Choose a good time and place to talk. Think about texting him if you're worried about a hostile reaction. Plan what you want to say. Be honest and direct. Withhold some information, if necessary.