Week 2 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

Place legs on platform as shown in photo. You want to place your legs so that when you come down with the weight your knees DO NOT go past your toes. Try to feel the weight in your heels as well - this will help with leg placement. Your hamstring flexibility (muscle in the back of your leg) will determine how low you can go. If you feel your lower back coming off the bench then DO NOT go that low. Also, DO NOT lock your knees at the top of the lift. Keep them bent somewhat so as to prevent hyper extension in the knees.

If you place your feet more spread apart and outwards it will work more of your inner thighs.

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

To do this exercise you want to find a box or platform like the one shown in the photograph. To start, place your foot in the middle of the platform. Then, just step up. This exercise can be performed by alternating your legs or doing one at a time. In addition, you can also hold a weight to your side to increase the difficulty of the exercise.

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

This exercise is much like alternate curls. The only difference is in the curl. Stand as shown in the photograph. Lift the weight up while keeping your upper arm still next to your body. All the movement should be in your forearm. You want to keep the dumbbell in the same position the whole time. Do not twist or move it from the starting position. Also, do not swing your back to lift the weights.

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.

Sit on bench and grasp bar above head. Grip a little wider than shoulder width apart. Try not to lean back too much. Pull bar down to upper chest. Be sure to keep elbows back - don't let them go forward. Think of your elbows going straight down and meeting your rib cage as you pull down. After the weight has came down slowly return it all the way back up to the top and repeat.

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.