SundayBicycling:30 minutes

Monday Back press:3/sets of 12/times for deltoid muscleSit up:3/sets of 20/times for rectus abdominis muscle

Tuesday Seated front press:3/sets of 12/times for deltoid muscleAir bike： 3/sets of 15/times for abdominis muscle

WednesdaySeated 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.

• 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.

• 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

• 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

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.

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.

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.

•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.

• 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.

• 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/exercises/finder/lookup/filter/muscle/id/7/muscle/quadriceps