Muscles: A Complete Strength-Training Workout

SHOULDERS: Lateral raises

Stand with your feet shoulder width apart, knees slightly bent. Holding weights at your sides, slowly lift them outward from thigh level to shoulder level, keeping the elbows slightly bent. Slowly lower weights and repeat.



SHINS: Toe raises

Sit with your knees bent, feet flat and arms reaching forward. Slowly lower yourself to the floor. Sit up again, using your arms if necessary and repeat.



MIDSECTION: Curl downs

Sit with your knees bent, feet flat and arms reaching forward. Slowly lower yourself to the floor. Sit up again using your arms if necessary and repeat.



CALVES: Heel raises and dips

Stand with the balls of your feet on a thick book or step. Slowly rise on your toes, then lower your heels as far as you can. Repeat.



BICEPS: Curls

Sit with your legs apart and one hand on your thigh. With a weight in the other hand, forearm horizontal and elbow on the thigh, curl the weight up toward your chest. Lower and repeat. Switch arms.



QUADRICEPS: Leg extensions

Sit on a stool or desk; put light weights on your ankles. Slowly straighten one leg, keeping your back straight and foot flexed.



CHEST: Bench fly

Lie on a bench; hold weights up over your chest. Slowly lower your arms in an outward arc until weights are at chest level. Reverse the movement, bringing weights back up. Repeat.



UPPER ARMS: Triceps extensions

With one knee and hand on a chair, hold a weight beside your chest, bending your arm at the elbow. Straighten your arm behind you; return to starting position. Switch arms and repeat.


HAMSTRINGS: Curls

Attach a light weight to your ankle, and hold on to a chair for support. Slowly lift your heel toward your buttocks, then lower it. Switch legs and repeat.



FOREARMS: Wrist curls

Holding a weight, rest your forearm on a table. With your hand over the edge, curl the weight up; then lower it as far as possible. Repeat.