2. Fitness Program
Deltoid Rectus Abdominis Quadriceps

3. Sunday
Bicycling:30 minutes
Monday
Back press:3/sets of 12/times for deltoid muscle
Sit up:3/sets of 20/times for rectus abdominis muscle
Tuesday
Seated front press:3/sets of 12/times for deltoid muscle
Air bike：3/sets of 15/times for abdominis muscle
Wednesday
Seated dumbbell press:3/sets of 15/times for deltoid muscle
Thursday
Bent knee hip raise:3~5sets of 60~90/seconds for abdominal muscle
Friday
All yours quad stretch:3 sets of 10~20 seconds. For quadriceps muscle
Saturday
Bench jump:5 o 10 times.

4. •Sitting on an upright bench.
•Grab the barbell with a wider then shoulder width grip.
•Push the barbell directly upward until it is at arms length above your shoulders.
Lower the barbell down to the front of your shoulders, then press it back to starting
position.

5. • Start by sitting on the
bench. Grasp the barbell
using an overhand grip.
Hold the dumbbells above
the shoulders slightly in
front of you, pointing the
elbows towards the floor.
Push the barbell up and
overhead so that the arms
are fully extended. After a
pause lower the weights
to the starting position

6. • Position yourself on a bench or chair with your back
upright and straight.
• Grasp a dumbbell in each hand and hold them just
outside of each shoulder with your thumbs pointing
in toward each other.
• Simply press the dumbbells up over your head and
return to the start position just outside your
shoulders

7. 1.Have your knees bent and the balls of your feet and heels
placed flat on the ground.
2. Place your hands on opposing shoulders, so that your
arms are crossed over your chest, or behind your head.
4Keeping your heels on the ground and your toes flat to
the ground, slowly and gently lift your head first, followed
by your shoulder blades.
6 Repeat steps 3-5 for the remainder of the exercise.

8. 1.Lie on your back and put
your hands behind your head
and raise your legs.
2.Curl up and bring your left
elbow toward your right side
while drawing your right knee
in to meet it and continuing the
motion back and forth.
3.Rotate your shoulder across
and squeeze your abs.

9. This is like a reverse crunch but with a
longer range of motion. Outstretch your
hands to your sides with your knees bent at
a 60° angle and your feet just off the floor.
Using your lower abs, roll your pelvis back-
ward to raise your hips off of the floor,
bringing your knees over your chest.
Squeeze your abs and then return to the
starting position slowly. Repeat.

10. •
Start off on your hands and knees, then lift your
leg off the floor and hold the foot with your
hand.
• Use your hand to hold the foot or ankle, Hold for
10-20 seconds and then switch sides.

11. •
• Begin with a box or bench 1-2 feet in front of you. Stand with your
feet shoulder width apart. This will be your starting position.
• Perform a short squat in preparation for the jump; swing your arms
behind you.
• Rebound out of this position, extending through the hips, knees,
and ankles to jump as high as possible. Swing your arms forward
and up.
• Jump over the bench, landing with the knees bent, absorbing the
impact through the legs.
• Turn around and face the opposite direction, then jump back over
the bench.

12. • To begin, seat yourself on the bike and
adjust the seat to your height. Cycling
offers convenience, cardiovascular
benefits, and has less impact than other
activities.
Reference:http://www.bodybuilding.com/exer
cises/finder/lookup/filter/muscle/id/7/muscle/
quadriceps