You want to be the body double of Dwayne Johnson - hey there's nothing wrong with that. Let me ask you though, how far are you willing to go to see that dream turn into reality? You can achieve that by following a grueling bodybuilding workout with specific weight lifting programs that will sometimes feel like torture. Are you up for it? If so, read on to see how.

Let's start with the chest - what lady can resist a broad, muscular torso on a guy? Make the most out of your exercise with sufficient warm up and stretching. This stimulates the blood flow to the muscles, cushioning it for the hard training up ahead.

Begin with 15 reps of light weights. As you develop strength, increase from 2 sets to three with higher weight loads done on the bench press and dumbbell flyes. Decide on the weight by using the load that will exhaust your muscle completely by the 8th rep. Incline the bench to a 25? to 30? angle to emphasize the upper chest. After your chest workout, follow with training your arms. Again, start with lower weights and move up as you go along.

The best way to trim that tummy down is still doing crunches. Only remember to put your hands across each shoulder instead of putting it under your head. The latter position puts strain in your nape and can be a little painful. You can also do leg raises either while lying down or sitting down while holding on to the sides of a bench. For your obliques, take the appropriate weight on each hand and bend your body from side to side, much like a pendulum. Do it slowly because rushing this exercise, especially carrying weights, can give you lower back injuries.

Even if a well-developed back seldom get appreciative glances unlike the chest of biceps, you need to work this muscle group out a lot because it is a cornerstone of your body's muscular strength. You use this muscle group a lot in and out of the gym. The best back workouts for beginners are the pull ups, chin ups and dead lifts. After a while include the upright rows and lat pull downs for the upper back; one arm dumbbell rows and seated rows for the middle back; and bent over barbell rows for the lower back.

Shoulders are one of the most difficult body parts to target. Make sure you exercise them before you start with the triceps so it is more effective. Workouts for this muscle group include the seated shoulder press for beginners, moving up with the military press, machine presses and the lateral raises. Warm up before you go full on with 50% of the weights you normally carry.

Training the leg muscles are easy because it develops quite easily; however the drills required for these are usually more physically taxing than the others. Squats are the basic bodybuilding workout for this. It works almost all parts of your legs depending on the variation you use. Include lunges, leg press and hamstring exercises to get those powerful thighs to carry the rest of your muscular body.

Weight lifting programs challenge us to be stronger men not just through big muscles, but through the tenacity in which we aggressively pursue our goals. In the end we go away not just with good health and a great physique; we get a champion's attitude to face every other challenge thrown at us - and overcome through it all.