Week 3 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.

This exercise is in 3 parts. For the first part you will position the dumbbells as shown in the first paragraph. Then as you perform the exercise you will move them out to the sides as shown in the middle photo. And finally, you will press them up to the top as shown in the 3rd photo. When you lower the weight back down you want to bring the weight back into the same position as what is shown in the first photo. If you are still confused watch the video for a demonstration.

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

You want to use a straight bar for this exercise. Attach it at the bottom of a cable pulley. Stand with feet shoulder width apart and the cable going between your legs. Keep your body upright and use only your shoulder muscles to lift the weight until it is parallel with the floor. DO NOT jerk back to lift the weight. After the weight is parallel with the floor slowly lower it back to the starting position and repeat.

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

Hold dumbbells down by your side as shown in the photograph. keep feet about shoulder width apart. Now, keep your elbows straight and use only your shoulder muscles to lift the weight up until it is parallel with the ground. Then lower 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.

Lay on your back and grasp weight as shown in the photo. Place one hand behind your elbows for stability. The only movement should be in your forearm. Sometimes it is more comfortable to keep your upper arm placed farther back towards your head. Now, with your arm in position push the weight up to the top until your elbow is locked and then slowly lower back to the starting position and repeat.

(This exercise can also be done with an ez-curl bar - using both hands - watch video)

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

Extend arm up in the air with weight as shown. All the movement should be within your forearm. Keep elbow steady and still.

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 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

This exercise is best used with a medicine ball. Sit as shown in the photograph. Keep legs up and off ground. Rotate ball from one side of your body to the other. Be sure to touch the ground with the ball. This exercise will really work your oblique abdominal muscles.

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