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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| 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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| Dumbbell Nose Busters |
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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 |
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| One Hand Tricep Extensions |
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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 |
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| Tricep Stretch |
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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. |
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| One Arm Front Raise |
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This exercise works the front deltoids really well. Hold weights to your side as shown in the photo. Now, while keeping back straight and body erect lift one arm up until it is parallel with the floor and lower. Then repeat with the other arm. DO NOT swing your back in an attempt to lift the weight.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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| Upright Rows |
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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 |
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| Shoulder Stretch |
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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. |
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| Physioball Oblique Crunches |
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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 |
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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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