Things You'll Need:
- Weight machines and free weights
-
Step 1
Work your quadriceps by completing leg extensions with two sets of 12 reps. Sit on the seat of the weight machine so the back of your knees are against the front edge of the seat and your shins are pressed against the lower pads. Grab onto the handles on each side. Slowly straighten out and then lower your legs back down.
-
Step 2
Complete leg curls to work your hamstrings. Sit on the machine, push the backs of your ankles against the pad and grab the handles on each side. Push your legs down and back until you reach a 90 degree angle then slowly return your legs back to a straight position. Do two sets of 12.
-
Step 3
Do the plank exercise to increase the strength of your core muscles. Lay face down on a mat, then prop yourself up on your forearms and the balls of your feet; keep your feet shoulder width apart. Think of contracting your stomach muscles like a sponge and then breathe out. Try to hold for 30 seconds and then work up to 60 seconds. This works your abdominal muscles, back and shoulders.
-
Step 4
Train with the bench press. Lie down on the bench on your back with your knees bent and feet flat on the ground. Use an overhand grip to grab the barbell and keep your hands shoulder width apart. Push the bar up so it is directly above your shoulders then lower the bar down to just slightly above your chest. Repeat the process doing two sets of 12.
-
Step 5
Strengthen your arms by completing barbell curls. Position your hands palms up shoulder with apart and grab the barbell. Extend your arms with the back of your arms touching your leg. Keep your wrists straight and your elbows in as you pull the bar up toward your shoulders then slowly back down. Complete two sets of 12.
