Week 2 Day 3

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.

It is best to start with weight on lower thighs and then use them to push the weight up into position. When the weight is in position push it all the way up to the top. Then, slowly lower the weight ALL the way back down to the starting position. Do not skimp - by going halfway back down you'll only be cheating yourself. If you aren't able to go all the way back down then go back to a lower weight until you can work your way back up. Then push the weight back up to the top and repeat.

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

Hold dumbbells down by your side as shown in the photograph. keep feet about shoulder width apart. Now, keep your elbows straight and use only your shoulder muscles to lift the weight up until it is parallel with the ground. Then lower and repeat.

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

Grasp the ez-curl bar in the narrow section - close together. The key is to lift the weight up but keep the bar as close to your body as you can. Lift until it is about in the middle of your neck then lower and repeat. Watch the video for a better explanation.

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

This exercise is best performed in a squat rack or other similar structure. The video and photograph is for demonstration purposes. To do this exercise you want to grip the bar a little wider than shoulder width. Keep your back straight and DO NOT let it arch. Now, use only your shoulder and trapezius muscles to lift the weight. Picture it as if your bringing your shoulders to your ears. DO NOT roll your shoulders. And keep your arms straight. Watch the video for a better demonstration.

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

Stand with feet a little wider than shoulder width. Grasp the rope from the side with both hands and turn your body at the same time so the rope is directly behind your head. Next, extend your hands above your head while trying to keep your elbows close to your head. Then slowly lower the rope back down to starting position and begin again. When done bring rope back to your side while twisting your torso.

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

Lay on your back and grasp weight as shown in the photo. Place one hand behind your elbows for stability. The only movement should be in your forearm. Sometimes it is more comfortable to keep your upper arm placed farther back towards your head. Now, with your arm in position push the weight up to the top until your elbow is locked and then slowly lower back to the starting position and repeat.

(This exercise can also be done with an ez-curl bar - using both hands - watch video)

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

Bend over the bench as shown in the photograph. Grab a dumbbell and lift your elbow up until it is parallel with the floor. Then using only your tricep muscle lift the weight back behind you. DO NOT swing the weight behind you - think of it as a lift. Then lower it back down and repeat.

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.

This exercise is pretty self explanatory. Lay as shown in the photograph with your elbows and forearms resting on the ground. Hold yourself up while keeping your back and butt parallel to the ground. When you get more comfortable you can try to hold yourself up for a minute or longer.

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

This exercise is best used with a medicine ball. Sit as shown in the photograph. Keep legs up and off ground. Rotate ball from one side of your body to the other. Be sure to touch the ground with the ball. This exercise will really work your oblique abdominal muscles.

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

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

Place your legs in the air as shown. Now, place your hands across your chest and using only your abdominal muscles pull yourself up then lower and repeat.

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