1. Weight training by muscle group

2. Legs – Quads and hamstrings Leg press Squat

3. Legs Leg curls (hamstrings) Leg extensions (Quads)

4. Lower leg (Gastrocnemis)

5. Chest (Pectoralis Major & Minor) Bench press (flat) Incline & Decline BP

6. Chest Dumbbell flys

7. Shoulders (Deltoids) Military Press Dumbbell Lateral raises

8. Arms (Biceps) Arm curls(barbell/ dumbbell Cable & preacher curls

9. Arms (triceps) Cable press down/ dips/ extensions Arm extensions

10. Upper Back Chin-up/ Lat pulldown Shrugs/ Upright rows

11. Lower back Deadlift/Low rows Good mornings/Hyperextensions

12. Abdominals -upper Crunches Cable Crunches

13. Abdominals - lower Reverse crunches Rear leg scissors

14. Core Planks (front and side) Swiss ball jackknife

15. credits Photos from http://www.exercisegoals.com/core-exercises- workouts.html