If your gym routine has taken a back seat to your Game of Thrones addiction, now is as good a time as any to jump back in. A new study from JAMA Internal Medicine shows that regular exercise reduces the risk of getting thirteen different types of cancer, including esophageal cancer (a 42% lower risk), liver cancer (a 27% lower risk), lung cancer (a 26% lower risk) and kidney cancer (a 23% lower risk).

If it's your routine that's the problem, you may need to switch it up. But with so many exercises to choose from, this can easily become an exercise in frustration – unless you start with the moves below. Pepper them throughout your workouts, or combine all 10, for the ultimate total-body circuit. Either way, you'll enjoy the same payoffs: more muscle, fewer injuries, and a body that seems tailor-made for slim-fit shirts.

Biceps



Dumbbell Incline Curl

The incline positions your arms behind you, allowing you a greater range of motion than you'd get with a standard curl, says Martin Rooney, C.S.C.S., founder of Training for Warriors.

Do this: Lie on an incline bench and let the weights hang at arm's length, palms forward. Curl the weights, pause, lower them halfway, pause 5 seconds, and finish lowering. Do 10 reps.

Chest

Neutral-Grip Dumbbell Bench Press

"Dumbbells don't lock in your arms like a barbell, so your stabilizing muscles work harder," says Joe Dowdell, C.S.C.S., CEO of Peak Performance.

Do this: Lie on a flat bench and hold a pair of dumbbells over your chest, palms facing in. Lower the dumbbells to the sides of your chest. Pause, then press them back up. Do 10 reps.

(Related: Learn how to master the bicep curl)

Core

Half-Kneeling Rotational Cable Chop

"This exercise trains your core for exactly what it's designed to do: provide stability and transfer power across multiple planes of motion," says Dowdell.

Do this: Attach a rope to a cable station, kneel on your right knee, your left side facing the machine. Rotate as you pull the rope past your right hip. Do 10 reps, switch sides, and repeat.



Quads

Barbell Front Squat with Heels Elevated

"Elevating your heels helps keep your torso upright, reducing the chance of a lower-back injury," says Dowdell. It also increases the load on your quads.

Do this: With your heels on weight plates, hold a barbell across the front of your shoulders with your palms facing up. Squat until your thighs are parallel to the floor. Do 10 reps.

(Related: the 6 best exercises for bigger legs)

Shoulders

Half-Kneeling Single-Arm Bottom-Up Kettlebell Press

"Holding the bell upside down builds shoulder stability," says trainer Greg Robins, C.S.C.S., of Cressey Performance. And single-arm reps torch your core.

Do this: Hold a kettlebell in your left hand in front of your shoulder, bottom up. Step forward with your right foot and kneel on your left knee. Press the bell overhead 10 times. Stand up, switch sides, and repeat.

(Related: The 6 most common six-pack mistakes)

Back

Dumbbell Chest-Supported Row

"This is the equal but opposite exercise to the bench press," says Robins. "You'll correct muscle imbalances while building incredible back strength."

Do this: Lie facedown on a bench set to its lowest incline. Hold a dumbbell in each hand at arm's length, palms facing back. Row the weights to your ribs, turning your hands so your palms face in. Do 10 reps

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