Week 3 Day 1
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| Shoulder Warm Up |
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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. |
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| Barbell Bench Press |
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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 |
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| Dumbbell Incline Press |
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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 |
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| Dumbbell Press Flat |
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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 |
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| Chest Stretch |
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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. |
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| Sitting Calf Press Machine |
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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 |
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| Standing Alternate Calf Press |
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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 |
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| Standing Calf Press Machine |
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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 |
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| Calf Stretch |
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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. |
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| Feet On Physioball Crunch |
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Bend legs at a 90 degree angle and place feet on top of physioball as shown in photograph. Now, place your hands across your chest and using your abdominal muscles perform crunches.
The number of reps can be changed when you feel more comfortable and your abdominal muscles are more accustomed to the exercise.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
15+ |
3 |
30 Seconds |
| Weight Gain |
15+ |
3 |
30 Seconds |
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| Physioball Crunches |
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Sit on the physioball and roll out until your lower back is in the middle of the ball. Now, put your hands across your chest and use your abdominal muscles to curl up. When you come to the top squeeze your abdominal muscles and then release and go back to the starting position.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
15+ |
3 |
30 Seconds |
| Weight Gain |
15+ |
3 |
30 Seconds |
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| Sit Up Twists |
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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 |
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