Okay, I think I found a couple of my links. Ignore the muscle-bound men using 60+ pounds as a warm-up/example weight. What I liked about this guy was that he went through how to properly
do each exercise, and he stated that yes, the people doing the examples are using a lot of weight, but you do what *you* feel you can do. Getting correct form is more important than slinging around huge weights anyway and definitely helps prevent injuries, no matter if you're lifting five pounds or five hundred.
I'm running under the assumption that you're working out at home, so I found some dumbbell exercises. Some of these use weight benches, but you can easily use your bed, your sofa, a chair, or a low countertop/tabletop in a pinch. Also, I am by no means an expert and there are plenty of other people way more knowledgeable than I am, but these are just some of the moves that I've been incorporating into my workouts that I've seen significant progress with in the inch-loss department.
Chest: dumbbell chest presses.http://youtu.be/pFcU-d5uDmM
This really works what I call my "chicken cutlets", or that bulge of skin/fat that hangs out by your underarm and bra strap. I've also noticed that it's helping to work off my upper chest area and hints of collarbone are starting to show up.
Rear deltoid: seated rear delt lateral raise. http://youtu.be/q1mPicAs1Hs
In my experience, working out the rear deltoid helps your tricep muscles and may help out with some of the bat wing issues. I can't say if it's just this muscle or not since I'm also working out my triceps, but my own bat wings have shrunk considerably. You can do these standing or sitting in a dining room chair.
Hamstrings/Glutes: stiff-legged deadlifts. http://youtu.be/vYFpAIxrD2c
The one thing about deadlifts is that you *have* to be very careful about your back. I was watching the girl in the background do these and I wasn't comfortable seeing someone go so fast, but hey, maybe her trainer told her it was okay. Just go slowly and at your own pace.
Here's a barbell deadlift that I do. I don't know if you can modify it for dumbbells, but I like how this guy goes through the do's and don'ts and proper form. http://youtu.be/7xwJzLQTKYQ
Triceps: tricep kickbacks. http://youtu.be/xq1N9Tjz9to
These target that horseshoe shape at the back of your triceps.
More shoulders: Arnold press http://youtu.be/KbjRW6gErZU
I actually like this one a lot better than a regular shoulder press. I've noticed that my shoulders have actually gotten more of a rounded shape and have started to actually look more feminine since I've been doing them.
And squats: http://youtu.be/tboLNWXfLAE
What I like about this video is that she goes into detail about the "deep squats are bad for your knees" myth. For me, my left knee USED to sound like rice crispies when I first started. Now that I've just barely started strengthening the muscles around it using correct form, my knee issues have gotten WAY better. What she didn't say, but you can see in the video, is when she comes up from the down position, she's pushing through her heels to really use her legs to bring herself back to the starting position.
I hope that helps out a little.
I probably wouldn't do all of this in one day, but pick a few, do as many reps as you feel you're comfortable with, and then take a rest day in between to give your muscles time to repair themselves. They really need that day off because you're essentially making micro tears in the muscle and it's on the rest day where you start rebuilding and getting stronger. Muscles are built in the kitchen too, so I'd pay attention to how much protein you're getting. I've been using (and been really lax about using, eep!) the If It Fits Your Macros (http://iifym.com/iifym-calculator/
) ratio to see just how much I need. It calculates your TDEE, your BMR, and then gives you options (fat loss, maintain, or bulking) on how many calories you need to eat based on how many times per week you work out. Once you pick your option, it calculates how many grams per day of carbs, fat, protein, and fiber you need in order to achieve your goals.
If the weights feel easy, you can either up the weights or increase your reps. I started out on a lot of these doing only three sets of ten reps and using five pound weights. I've been doing this on Mondays, Wednesdays, Fridays and *very* light Sundays for the past couple of months and each lift has gotten easier and easier to the point where I've been increasing my weights by five pounds every other workout. I'm still lifting woefully light (my "I'm struggling at rep #6 and almost dead fatigued by #10" weights are 35 lb. bench, 40 lb. squat, 30 lb. deadlift and 25 lb. overhead press) but I'm working to improve it at my own pace. I know that if I just shove more weight on that I'm likely to get injured, which will slow me down even more than going at my own pace and listening to what my body tells me to do. I just tell myself that one of these days, these struggling numbers are going to be my warm-up set and then keep plugging along, working with what I can and making sure that I have good form the whole time.
Wow, I got wordy. TL;DR: I love lifting. I love that I can take what I've built in the gym and apply it to everyday tasks. The first time that you realize that you're lifting something (mine was a 25 lb. box of cat litter) that used to be a big hassle and now you're doing it like it weighs nothing is a great feeling. I love that while my weight might be staying the same, I now fit into clothing sizes I haven't seen in ten to twelve years and that I can actually start to see muscle definition in parts of my body that used to just be flabby. My hands might have a bunch of new callouses, but I really don't mind them. I actually like to run my fingers over them during the day to remind myself of how far I've come and they motivate me to continue onward.
Okay, now somebody please feel free to tell me to shush. I tend to blab on and on.