Week 4 Day 2

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

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.

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

The key to this exercise is to maintain a flat back. DO NOT arch or have a rounded back while performing this exercise. Keep feet flat on surface and bend over like shown. Now, use your arms and back muscles to lift the weight up to your sternum. DO NOT jerk or swing your back during the process. Then lower the weight and repeat.

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

Get in the position of the roman chair as shown in the photograph. Lower yourself down and place hands across chest. Now, using your lower back muscles lift yourself up. DO NOT go too far up - don't go past your normal range of motion. Then lower and repeat. You can also hold a weight to your chest when you get more comfortable with the exercise.

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

Position yourself into the dip bar as shown. This exercise is done with a kids play ball - not a medicine ball. You may need to get someone to place the ball between your feet. This exercise is quite harder using a ball because you have to stabilize it to keep it in place. Now, lift your legs up until they are parallel with the ground then lower them back down and repeat. This exercise can be done without the ball as well.

This exercise is quite difficult and may take you a few tries to get the hang of it. But, don't worry you have to start somewhere. Just work your way up.

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

This is a really advanced exercise and works not only your abs but your core as well. To perform place your forearms on the ball as shown in the photograph. Do not lean over and let your chest rest against the ball. Then while holding your position, lift your knees off the ground and then lower them back down and repeat. Remember practice makes perfect!!

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

This is a really advanced exercise. Take a physioball and place it between your feet. Then lift the ball using your feet and while you are doing that you want to crunch up with your hands. Then grab the ball and lower it back down to the ground behind your head. And repeat the process by placing the ball back in your feet. Watch the video for a better explanation.

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