Legs
quadriceps-exercises-smith-machine-squats
Dumbbell-lunges
http://www.changingshape.com/exercise/strengthtraining/gym/dumbbelllunges.asp
Lever-Lying-Leg-Curl
http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html
Abs
Sit up with arms in front (abdominal crunch)
http://www.changingshape.com/exercise/strengthtraining/abdominalcrunch.asp
reverse-machine-abdominal-crunch
Shoulders
Dumbell shoulder Shrug
http://www.changingshape.com/exercise/strengthtraining/gym/dumbbellshouldershrug.asp
Arms
Bicep curls
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
Tricep pressdowns
http://www.femalemuscle.com/fitness/workouts/triceps2.html
front-and-side-arm-raises
http://exercise.about.com/cs/exerciseworkouts/l/blarmsshoulders.htm
Stretches
hamstring stretch
thigh pull
http://www.webefit.com/Stretch/Str_07.html
Hip flexor stretch
http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html
butterfly stretch for inner thighs
http://www.webefit.com/Stretch/Str_15.html
Back
free weight lat pull down machine
http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html
Resistance-band-row
http://www.changingshape.com/exercise/strengthtraining/bandrow.asp
seated row
http://www.changingshape.com/exercise/strengthtraining/gym/seatedrow.asp
single-leg-calf-raise
http://www.exrx.net/WeightExercises/Gastrocnemius/DBSingleLegCalfRaise.html
