Week 1 Day 3

Take weights in hand like shown in photograph. Slowly tilt hands back towards head while keeping upper arms steady and still. All the movement should be in your shoulders. Do 20-30 reps. This will warm up your rotator cuffs and will help to prevent injury. Use this whenever the shoulder is involved in an exercise. Example, Chest and shoulders.

Place forehead on incline bench as shown. Think of this exercise as a lift - do not swing the weights up. Be sure to keep forehead on bench at all times. Now, move arms up like shown in the photograph until they are parallel with your back. Try to pause for a second then slowly lower and repeat.

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

Sit on the machine as shown in the photograph. Keep your elbow back and use only your shoulders to lift the weight. Keep your back and butt firmly against the bench at all times. Then lower the weight and repeat.

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

This exercise is pretty much the same as the one using a barbell. Grasp the dumbbells and hold them at your sides while keeping back erect. Now, lift the weights up using only your shoulder muscles. Think of it like you are going to touch your shoulders to your ears. DO NOT roll your shoulders. And keep your arms extended - do not lift the weights by bending your elbows - lift with only your shoulders.

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

Extend arm in front of you. Then place other hand near your elbow on the arm extended. Slowly pull the arm across your chest until you feel a stretch. Hold the stretch for about 20-30 seconds and then repeat with other arm.

Grasp the v-bar as shown in the photograph. You want to place your back on the pad - you can walk your feet out a little bit so that you are leaning up against the pad. Now, keep your elbows still and close to your body. Then push the weight down while your elbows stay in the same position - all the movement should be in your forearms. Let the weight come back up until it is parallel with the ground then push back down and repeat.

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

Grasp handle like shown in photo. If you are doing your right arm then your left foot should be forward and right foot behind it. All the movement should be in your forearm. Keep your elbow close to your body and keep your upper arm perpendicular to the floor. Pull the weight down until your forearm is fully extended then return until it is parallel with the floor - this will keep the stress on your triceps.

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

Bend arm and place it up in the air above your head. Grab your elbow with the other hand and pull it towards the mid line of your body. Hold stretch 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

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