Week 4 Day 2

Lay on the bench as shown with legs under the pad. Pull legs up towards the top of your glutes and then slowly lower them back down. This exercise can also be done one leg at a time.

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

Sit on machine as shown in photograph. Lift legs up until they are parallel with body then lower them back down to the starting position and repeat.

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

This is a great exercise but form is everything. You may want to practice in front of a mirror to get your form right. The key is to feel the weight in your heels. You DO NOT want them to come up off the ground. To prevent this you want to have a pretty wide stance and let your feet flare out to the sides. Also, try to make sure that your knees DO NOT go past your toes when you squat down. Keep your head up when you go down as well. And sticking your butt out when you go down may help as well. Watch yourself in front of a mirror or get someone else to watch you. Fool around with light weight until you feel comfortable putting more weight on the bar. Watch the video for a better demonstration.

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

For this exercise form is everything. To make sure you get the form down right, we strongly suggest you use only the bar and practice until it feels right. You could also ask someone to watch you. If it still doesn't feel right consult with a personal trainer or other professional for advice.

Think of this exercise as the opposite of a squat. It is not really a lift, but merely a push with the legs. A major tip is to let the legs do the lifting. Your arms will just hang down and hold onto the weight.

To start I recommend a mixed grip - one hand overhand, the other hand - underhand. Place feet a little wider than shoulder width apart and flare out feet a little to the side. Now, bend your knees and grasp hold of the bar. Make sure to keep your back straight. DO NOT let your back arch at any point during the lift. Now stand up while keeping your lower back straight and lift using ONLY your legs to lift. The bar should be close to your body at all times throughout the lift. After you reach the top, slowly lower the weight back down using only your legs while once again maintaining good posture throughout your back.

***Do 12 or more reps until you feel really comfortable with this exercise. Then, and only then increase the weight if you're wanting to go heavy***

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

Place leg out in front you like shown in the photograph. Depending on your flexibility you may need to increase or decrease the distance you place your foot. Now, lean over with your body towards your foot until you feel a stretch in the back of your leg and your glute. Hold for 20-30 seconds then repeat with opposite leg.

Lay on the floor as shown in the photograph. Lean forward and use your hand to reach towards your toes. Hold position for 20-30 seconds then repeat with opposite leg.

Bend one leg and place it behind you like shown in the photograph. Take hand and place on foot and pull towards your glutes. Hold position for 20-30 seconds then repeat with opposite leg.

Place heel of foot on an elevated surface as shown below. Reach out with hand and bend over so as to reach towards your toes. Hold stretch for 20-30 seconds then repeat with opposite leg.

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 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.

Grab the barbell as shown. Keep your elbows close and still next to your body. All the movement should be in your forearm as you curl the weight up. Then lower it back down and repeat. DO NOT swing your back in an attempt to help the weight up.

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

Sit on an incline bench as shown in the photograph. You want the incline to be slightly higher than that of the incline dumbbell press. If you are confused take a look at an incline barbell bench and get the incline a little higher. Now, let your arms rest to your sides as gravity will pull them down to the right position. Then use your biceps to lift the weight up while you keep your upper arms and elbows still. Then repeat with the other arm.

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

Outstretch your arm and place fingertips on bar. Slowly move your palm towards the bar while your fingertips are still touching. Think of this stretch as if you are hyper extending your elbow. Hold the stretch for 20-30 seconds then repeat with the other arm.

The most important part of this exercise is hand placement. Your palms should be facing forward and the back of your hands facing you. Now, grip the bar a little wider than shoulder width apart and pull yourself up to the bar. When your chin passes the bar lower yourself back down and repeat. Keep your elbows back towards your body so that they are not in front of you. If you can do more reps than what I suggest, then use a weighted belt.

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

This is one of the best mass building exercises for back. Think of it as you're starting a lawn mower. If you are lifting with your right hand then your right leg needs to be on the floor. Keep your back straight and parallel with the floor. When you lift the weight up do not swing or twist your back to help it up. Use only your arm - and lift it up. Then lower and repeat.

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

Grasp bar with both hands above head. Now, pull down with your back and body until you feel a stretch in the sides of your back. Hold position for 20-30 seconds.

Raise either arm above head in a "C" like shape. Now twist to the side until you feel a stretch. Hold for 20-30 seconds then repeat with other arm.