Fitness and Health Science.org

Men's Exercises:  

Using either machines or free weights. Free weights develop more agility and coordination, but machines can be faster and easier to use – it is largely personal preference. (in parentheses, the muscle groups targeted).  

If possible, alternate the exercises in each group.  In other words, do one set of bench presses, then a set of rowing, then bench presses, etc. until you have done 3 to 5 of each then move on to the next group. This allows one group of muscles to rest while you work the opposing group.  You'll get a better workout in less time.

Group 1

Bench Presses (for chest - pectorals, back of upper arm - triceps, shoulders - deltoids)
Rowing (for back - lats, arm - biceps)

Click here to see the next exercises.