Weight training for muscle building has a different discipline compared with regular visits to the gym. It requires intense muscle exertion and diligent follow through of the program. It is recommended that for maximum result, exercises should be focused and only one area is targeted per day. Areas of focus are legs, chest, back, shoulders and arms. Each of these has sets of exercises ideal for weight training. For example, leg training exercises may include hack squats, leg press, smith machine squats, lying leg curls and seated leg curls. Chest training, which targets the pectoral muscles, may building muscle include incline dumbbell presses, incline barbell presses, weighed dips and dumbbell fly. Back training exercises can include the seated cable row, lat pull downs, bent-over dumbbell row, one-arm standing cable row, dead lifts and hyperextensions. Shoulder training workouts include side dumbbell laterals, front dumbbell laterals, barbell presses and upright rows. Arm training exercises may include barbell curls, seated incline dumbbell curls, triceps pushdowns, lying triceps extensions, preacher curls and close-grip bench press.