Week 1 Day 1

Take weights in hand like shown in photograph. Slowly tilt hands back towards head while keeping upper arms steady and still. All the movement should be in your shoulders. Do 20-30 reps. This will warm up your rotator cuffs and will help to prevent injury. Use this whenever the shoulder is involved in an exercise. Example, Chest and shoulders.

Sit in machine so that the bar will come across your nipple line - you may have to adjust the seat height to get this right. Place hands on bars like shown in photo. Push bar out all the way, then slowly return back to starting position and repeat.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

sit at the machine and grasp one bar and then the other. Now, with hands outstretched bring both together until the bars touch. Then slowly release weight back until the back of your arms are level with your back (don't let your elbows go behind your back). Keep arms stretched out in front of you the whole time - don't let your elbows bend too much.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

Stand with your hands grasping the end of a bar. Slowly turn away from the bar while still holding onto it. Keep turning until you feel a stretch in your chest. Hold for 20-30 seconds. Then repeat with the other hand.

Grasp the v-bar as shown in the photograph. You want to place your back on the pad - you can walk your feet out a little bit so that you are leaning up against the pad. Now, keep your elbows still and close to your body. Then push the weight down while your elbows stay in the same position - all the movement should be in your forearms. Let the weight come back up until it is parallel with the ground then push back down and repeat.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

Grasp handle like shown in photo. If you are doing your right arm then your left foot should be forward and right foot behind it. All the movement should be in your forearm. Keep your elbow close to your body and keep your upper arm perpendicular to the floor. Pull the weight down until your forearm is fully extended then return until it is parallel with the floor - this will keep the stress on your triceps.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

Bend arm and place it up in the air above your head. Grab your elbow with the other hand and pull it towards the mid line of your body. Hold stretch for 20-30 seconds then repeat with other arm.

Place forehead on incline bench as shown. Think of this exercise as a lift - do not swing the weights up. Be sure to keep forehead on bench at all times. Now, move arms up like shown in the photograph until they are parallel with your back. Try to pause for a second then slowly lower and repeat.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

Sit on the machine as shown in the photograph. Keep your elbow back and use only your shoulders to lift the weight. Keep your back and butt firmly against the bench at all times. Then lower the weight and repeat.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

Extend arm in front of you. Then place other hand near your elbow on the arm extended. Slowly pull the arm across your chest until you feel a stretch. Hold the stretch for about 20-30 seconds and then repeat with other arm.

Lay on your back as shown in photograph. Place your hands across your chest. Now, using only your abdominals crunch up and squeeze. Hold for a second then release and repeat.

Goal:	Reps:	Sets:	Rest:
Weight Loss	15+	3	30 Seconds
Weight Gain	15+	3	30 Seconds

Lay on the ground as shown in the photograph. Now crunch up and make sure you keep your hands behind your head the whole time. Then lower and repeat.

Goal:	Reps:	Sets:	Rest:
Weight Loss	15+	3	30 Seconds
Weight Gain	15+	3	30 Seconds