Week 2 Day 2

You can grip the bar in various positions - narrow grip - and wide grip. Adjust your grip to see which feels best to you. To perform, keep your elbows close to your sides and use only your forearms to lift the weight. Do not swing your arms up or use your back to help the weight up. Remember, all the movement should be in your forearms.

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

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

Lay on an incline bench as shown in the photograph. You want the incline to be set at one notch lower than what you would normally use for incline dumbbell presses. Let the weight hang to your sides and lift them up sort of behind you. You do not want to curl them up like doing a bicep curl. Instead, they should lift straight up and behind you. Study the video to understand this process better.

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.

This exercise works not only your core but your lower back as well (it's harder than what you think!!). This is why it's on both the core and low back page.

Stand on one foot while reaching down and touching a cone then come all the way back up to the top and repeat. Then switch legs and do the same. For more details watch the video.

Goal:	Reps:	Sets:	Rest:
Weight Loss	15 (on each leg)	3	45 Seconds
Weight Gain	15 (on each leg)	3	45 Seconds

get on all fours and slowly tilt your lower back up while lowering your head. Then tilt your lower back down while moving your head up. hold each position for about 10 seconds.

This exercise is pretty self explanatory. Lay as shown in the photograph with your elbows and forearms resting on the ground. Hold yourself up while keeping your back and butt parallel to the ground. When you get more comfortable you can try to hold yourself up for a minute or longer.

Goal:	Reps:	Sets:	Rest:
Weight Loss	30+ Second Holds	3	30 Seconds
Weight Gain	30+ Second Holds	3	30 Seconds

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

Place your legs in the air as shown. Now, place your hands across your chest and using only your abdominal muscles pull yourself up then lower and repeat.

Goal:	Reps:	Sets:	Rest:
Weight Loss	15+	3	30 Seconds
Weight Gain	15+	3	30 Seconds

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