Week 4 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.

This exercise is best if you have someone who can spot you - to bring the weight up in the air for you. Place your hands a little wider than shoulder width apart on the bar. Next, lower the weight down until it comes even with your chin and then press it 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 a plate as shown in the photograph. This is more of an advanced exercise considering the poundage used. However, you can also use a 25lb or a 10lb to get started. You want to hold the weight down below you and use only your shoulders to lift it up until it is parallel with the ground. DO NOT swing your back to create momentum to lift the weight up. Then lower 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

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.

This is like the bench press, but your hands are closer together and it works more of your triceps instead of your chest. To find a comfortable grip, place elbows on the sides of your body. Now, raise hands up and grasp the bar (the length should be the same as what it is when your elbows were placed against your body). Now, lower the weight down to your lower chest and press it back up. When lowering the weight keep elbows close to body. Do not let them flare out to the sides.

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

Position yourself as shown in the photograph. This is a bodyweight exercise so it is advanced. Keep your elbows close to your body and try to stay upright. The more you lean over the more you will work your chest muscles. Nevertheless, lower yourself until your upper arms are parallel with the floor and then press back up to the top and repeat. If you can do more reps than what is suggested then by all means do so. To increase the difficulty you could use a weight belt for additional resistance.

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 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

Position yourself into the dip bar as shown. This exercise is done with a kids play ball - not a medicine ball. You may need to get someone to place the ball between your feet. This exercise is quite harder using a ball because you have to stabilize it to keep it in place. Now, lift your legs up until they are parallel with the ground then lower them back down and repeat. This exercise can be done without the ball as well.

This exercise is quite difficult and may take you a few tries to get the hang of it. But, don't worry you have to start somewhere. Just work your way up.

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

Lay on your back and place your feet in the air as shown in the photograph. Then place your hands behind your head. When you come up to crunch twist to the side so as to touch your left elbow with your right knee. Then come let your head come all the way back down to the ground. Then repeat but let your right elbow come up and touch your left knee. You can move your knees into your elbows to help them touch. Just make sure you come back down to the ground with every rep.

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

Take a kids play ball or medicine ball and place it behind your head. Then crunch up and lift the ball while you raise your legs up at the same time. You want to meet them in the air. Then lower and repeat. This exercise can also be done with the ball held between your feet. Watch the video for a better explanation.

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