Week 3 Day 2

For this exercise it is in 3 parts. You are going to do 21 repetitions. For the first 7 repetitions look at the top picture. Lift the weight until your forearms are parallel with the floor. Then for the next 7 repetitions look at the picture in the middle. Lift the weight until it is at the top of your chest. And lower it back down until it is parallel with the floor again - but no lower - do not let the weight fall all the way back down. And finally, for the last 7 repetitions you will let the weight fall all the way back down and you will curl it all the way back up to your chest - just like doing regular curls with it. If you are still confused watch the video for a demonstration.

Goal:	Reps:	Sets:	Rest:
Weight Loss	21	3	~2 Minutes
Weight Gain	21	3	~2 Minutes

Grasp the dumbbells in each hand. Slowly curl the dumbbell up while at the same time twist it so it is parallel with the ground. The key is to keep your upper arm perfectly still so that the only movement is in your forearm - which is performing the curl. When the dumbbell reaches the top squeeze or contract your bicep muscle for a second or so. Then slowly lower the weight back to the ground and repeat with the other arm.

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

Sit on a preacher bench as shown in the photograph. Keep your elbows and forearms on the pad. Do not swing back or use your back to lift the weight. You may have to adjust the bench until you feel comfortable with it. Keep in mind you want to use the bench so that you are not able to cheat. In other words, use it so that you are only using your biceps to lift the weight.

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

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

Sit on the bench as shown in the photograph. Try to keep your back as straight as you can. All the movement should be in your arms - pulling the weight into your upper abdomen.

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.

Lay on top of a physioball ball as shown in the photograph. Don't lay too far ahead on it, you want to be able to keep your feet on the floor to balance. Now, place your hands behind your head and extend up and then lower yourself back down and repeat.

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

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

Lay down on the ground as shown in the photograph. Now, lift both your legs and arms up at the same time while contracting your abdominal muscles. Try to focus in on using them to lift your body. Then lower yourself back to the ground and repeat. Watch the video for a better demonstration.

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

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

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