Weight Lifting Execises:
Chest:

Exercises	Start Position	Finish Position
Push Ups Keep your back straight the entire time. Slowly lower yourself until you hover a few inches above the ground. Changing your hand position will alter the parts of the muscle worked. Can be done with knees resting on the ground as well.
Incline Bench Press Lower the bar so that it ends up above your chest, not your neck

Just starting out? Check out the beginner's training program

Start exercising with this at-home weight set

Back:

Exercises	Start Position	Finish Position
Lat Pull Down Pull the bar down to below your chin. Hands should be in wide grip.
Seated Row Pull your arms straight back, so that your elbows always point behind you. Squeeze your back at the finish position.
Back Rows Pull your elbows back behing you. Squeeze your back at the finish position.
Back Extensions Lift your upper body off the ground using the muscles in your lower back. Pause for a second at the top, then lower yourself again. Keep looking down at the ground the entire movement to not overextend your neck.

Triceps:

Exercises	Start Position	Finish Position
Tricep Kickbacks Your elbow and upper arm should stay in the same position throughout the entire movement. Squeeze your triceps at the finish position.
Tricep Dips Don't allow your shoulders to shrug up towards your neck. The movement should come from bending the elbow joint. To make the exercise easier, place your feet on the floor, instead of a bench.
Crossovers Keep your elbow pointed straight up towards the ceiling.

Biceps:

Exercises	Start Position	Finish Position
Bicep Curls Can be done with a barbell or with dumbells. Your elbows should be glued to your sides the entire time. Don't allow your upper arm to swing forward or your back to swing backwards.
Bicep Curls Same as above, except using a resistance band instead of dumbbells (get your own resistance band by clicking on the "Spri Xertube" link to the right)
Concentration Curls The only part of your body that should be moving is your forarm and elbow joint.

Deltoids:

Exercises	Start Position	Finish Position
Anterior Raises Keep your elbow slightly bent. Don't let your back swing. Raise your arms to shoulder height.
Shoulder Press Can be done with a barbell or dumbells. Keep a fairly wide grip on the barbell (or imitate this wide grip if using dumbells). Don't let your back arch.

Legs:

Exercises	Start Position	Finish Position
Lunges Your front knee should be inline with your front ankle. Keep your back straight and abs tight.
Squats As you lower yourself, push your hips far back as if you are sitting on a chair. Never let your knees extend past your toes. As you return to the starting position, squeeze your glutes (butt).
Squats Same as the squats above, but you can do these at home, without weights.
Leg Lifts Keep your back straight. As you extend your leg, squeeze your glutes. Don't let the angle of your knee change.
Leg Press Lower your legs until your knees are inline with your hips.
Leg Extensions Works your quads. Raise your legs slowly, don't swing.
Leg Curl Works your hams. Perform slowly, don't swing.
Calf Raises Works the back of your lower legs. Squeeze your calf muscles at the top before lowering again. Try to knees on slightly bent the entire movement.

Abs:

Exercises	Start Position	Finish Position
Crunches Lift from the abs, not the head or neck. Shoulders should come off the ground.
Reverse Curls Make sure your lower abs are doing the work, not momentum.
V-Abs Arms are for support, but should not push up and down.
Plank Can be done with knees resting on the ground as well. Keep back straight. Hold position for about 30seconds.