1. Head
Focus is important, especially when coping with the stress you will put your body through. This is the place to develop increased pain threshold, discipline while dieting, and balance of work and social/family relationships.

2. Deltoids or Shoulders
These muscles near the neck are usually the weakest muscle on the body but become the strongest quickly. Military presses (hold weights behind the head and create resistance by pulling arms above the head, then downward) done twice a week* help develop tone and definition.

3. Forearm
A defined forearm requires bicep curls and wrist curls twice a week*.

4. Triceps
This muscle, located behind the biceps, is a “pushing muscle” for the chest and shoulders. Tricep press-downs (hold weights in each hand parallel to shoulders and extend arms down so parallel with body) and overhead presses (point elbows straight into the air with weights behind you, take weights behind you and press until arms are locked straight) to add shape and strength. These exercises are done twice a week*.  

5. Biceps
This is the lifting crane of the body. Barbell curls and dumbbell curls twice a week add shape and form*.  

6. Pectorals
These chest muscles require push-ups, bench presses and incline bench presses twice a week for intense definition  

7. Back
The back is the largest muscle group. Pull-downs help the back get toned by pulling weights down from behind the shoulders. A seated weight machine creates resistance by forcing the body to pull weights towards the body. This exercise is done twice a week* to build strength and definition for poses.  

8. Obliques and Abdominals
For a tight, firm and defined stomach, Lee’s trainer recommends crunches, sit-ups, leg lifts and side twists for 20 minutes every other day.  

9. Quadriceps
This muscle in front of the thigh is the strongest muscle in the leg. Running, leg extensions* and squats* (where one stands and bends the knees), twice a week, helps define them.  

10. Gluteus
The gluts are the largest muscle on the body. Squats, lunges, leg presses and deep squats twice a week* help keep them firm and defined.  

11. Hamstrings
The muscle beneath the gluts is the weaker part of the upper leg. Stiff leg lifts, standing and lying lifts twice a week* help strengthen and define them.  

12. Calves
These muscles are considered the most stubborn to work with and define. A trainer recommends seated calf raises and standing calf raises where weights are tied to a belt, feet are on the edge of a step, and raised and lowered to flex calf muscles. This exercise can be done every other day*.  

*Lee does 15-20 lbs., 12-15 repetitions