Week 2 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 on the butterfly machine as pictured in the photograph. Place your hands on the pads and keep your back pressed against the pad. Then using your chest muscles press the pads together towards the center. Then release and repeat until the set is over.

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

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

Start with weights placed on lower thighs while sitting up. Now, lean back while using your thighs to propel the weight up in the air as you lay flat on your back. Now, push the weight straight up in the air and lock your elbows. Then, slowly lower the weight back down to your chest and repeat. Be sure to keep your feet flat on the floor and DO NOT arch your back.

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.

Place your feet on the lower end of the leg press as shown. Be sure not to unlock the leg press - you don't want the weight to fall in case your feet was to slip off the platform. Now, use only your calf muscles and press the weight towards the top - hold for a second - and then release and repeat.

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

Place your feet on a platform like shown in the photograph. Only the balls of your feet should be there. Now, use your calf muscles and push yourself into the air and hold for a second to get a good contraction and then release and repeat.

This is a great exercise that can be used for a calf warm up.

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. Place knees under pads and the balls of your feet on the platform below. Now use your calf muscles to lift the weight in the air. Then lower and repeat.

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

Place feet like shown in the photograph. The leg behind you will be the one that will be stretched. Make sure heel stays on the floor. Next, lean forward until you feel a stretch in your calf. Hold position for 20-30 seconds then repeat with opposite leg.

Lay down on the ground as shown in the photograph. Now, lift both your legs and arms up at the same time while contracting your abdominal muscles. Try to focus in on using them to lift your body. Then lower yourself back to the ground and repeat. Watch the video for a better demonstration.

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

This is just like the physioball crunches. The only difference here is that when you come up you should twist your body to one side. To start roll out on the ball until your lower back is in the middle of the ball. Then use your abdominals to curl up; and while you are curling up twist to one side and hold to squeeze your abdominals. Then lower and repeat by twisting up in the opposite direction on the other side.

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