A well-balanced exercise program

a) Quadriceps Lifts: The quadriceps muscle performs two functions: straightening the leg and raising it. Straight leg lifts can be used to strengthen the front of the quads and the rectus femoris (Getting Firm, 1987, p. 37). The lifts can be performed either while sitting on the floor with the back against a wall, or while lying on the floor flat on the back. The knee should be kept stiff to effect leg straightening, and the foot flexed toward the shin. The leg should be raised to a 45o angle and held there for a few seconds, then lowered but still keeping the heel a little off the floor. As strength improves, weights can be added to the ankles when the lifts are performed. The greatest stress on the quadriceps muscle in this exercise will be at the height of the lift, when it is at its maximum extension.

b) Quadriceps Extensions: These can be done either sitting down or lying flat on the floor with the calves and thighs at right angles to one another (p. 38). When sitting, the leg is lifted from the knee

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h Flys: Pectorals can be strengthened using bench flys (p. 111). Keeping the elbows slightly bent and the back flat on the bench, weights are lifted with extended arms through a semicircular arch until they are together over the chest. With bench flys, the maximum stress on the pectorals will occur when the arms are fully extended and the muscles near the limit of the range of motion. Deltoids a) Pushups: Pushups work the deltoids if they are performed by bringing the weight of the torso over the shoulders, making the body into a bridge (p. 105). The hips are bent and the weight divided between the hands and toes. The elbows are kept slightly bent even when the body is fully raised. The maximum stress on the deltoids will occur when the body is raised and they are fully extended. b) Dips: The rear deltoids can be strengthened using dips, in which a bench is used for support from behind and the weight is taken on the hands (pp. 108-109). With the shoulders down, the top of the chest up, and the back straight, the arms are bent and the body lowered. The arms are extended to push the body back up. This exercise also affects the lower trapezius and latissmus muscles. The maximum stress on the deltoids in this exercise will
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