What to do in the Gym (Weight Training)?

Start with your goals. Power, Strength, Size, Endurance, or even general fitness?

This will influence the amount of Repetitions and Sets you do.

But you want to know What to do.

Suggestions would be to focus on the COMPOUND LIFTS

Compound Lifts: Bench, Squat, Dead Lift, Bent Over Row, Overhead Press

These lifts focus on the entire body rather than say an isolation exercise such as a Bicep Curl.

After doing one of these main exercises based on your goal, you can follow up with auxiliary and isolation based lifts. Keep these lifts always between 8-12 for best results.

Here are some sample workouts:

Now lets look at some training concepts to understand all of the ways you can actually lift weights.

Again keep it simple. Its just picking stuff up and putting it down.

Sets and Reps will change as your goals change, and here is a nice starter list to begin to try new things to break through plateaus.

This is labeled as Advanced because only experience practitioners should dive into the many variations of resistance training. Again keep it simple.