Week 3 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.

Sometimes it is helpful when someone can give you a spot and a liftoff. A liftoff is when someone helps pull the weight into the air so that you are comfortable and in position so that the weight is ready to be lowered onto your chest. As a general rule of thumb, it is best to let the bar pass across your nipple line. DO NOT let the bar bounce off your chest and DO NOT arch your lower back. Also, keep your feet flat on the ground the whole time. (Take a look at the guy with his shirt off, that is the INCORRECT version). After the bar has touched your chest push it all the way back up to the starting position and repeat until your set is over.

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

To start it is best to lay the weights on your thighs. Then while leaning back use the momentum of your thighs to push the weight up towards your shoulders one leg at a time. Then when weight is in position, push it all the way to the top then slowly lower back to the starting position and repeat. Be sure to come all the way back down and go all the way back up. Also, do not arch your back and keep feet flat on floor at all times.

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.

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

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

Extend arm up in the air with weight as shown. All the movement should be within your forearm. Keep elbow steady and still.

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.

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

Stand on one foot as shown in the photograph. Keep your other foot higher than the one doing the work. Lower yourself down and then press back up and hold for a second. Then lower and repeat. This exercise can also be done while holding a dumbbell to add more resistance (If it feels easy to do the number of reps I suggest then grab a dumbbell to provide more resistance).

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

Stand as shown in photograph. Put shoulders under the pads and place the balls of your feet on the metal platform below. Now, using only the strength of your calves lift the weight by standing on the balls of your feet. Hold for a second 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.