Week 2 Day 1

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.

Sit in machine so that the bar will come across your nipple line - you may have to adjust the seat height to get this right. Place hands on bars like shown in photo. Push bar out all the way, then slowly return back to starting position and repeat.

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

Start with weights placed on lower thighs while sitting up. Now, lean back while using your thighs to propel the weight up in the air as you lay flat on your back. Now, push the weight straight up in the air and lock your elbows. Then, slowly lower the weight back down to your chest and repeat. Be sure to keep your feet flat on the floor and DO NOT arch your back.

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

Stand with your hands grasping the end of a bar. Slowly turn away from the bar while still holding onto it. Keep turning until you feel a stretch in your chest. Hold for 20-30 seconds. Then repeat with the other hand.

Stand with feet a little wider than shoulder width. Grasp the rope from the side with both hands and turn your body at the same time so the rope is directly behind your head. Next, extend your hands above your head while trying to keep your elbows close to your head. Then slowly lower the rope back down to starting position and begin again. When done bring rope back to your side while twisting your torso.

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

Bend over the bench as shown in the photograph. Grab a dumbbell and lift your elbow up until it is parallel with the floor. Then using only your tricep muscle lift the weight back behind you. DO NOT swing the weight behind you - think of it as a lift. Then lower it back down and repeat.

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.

It is best to start with weight on lower thighs and then use them to push the weight up into position. When the weight is in position push it all the way up to the top. Then, slowly lower the weight ALL the way back down to the starting position. Do not skimp - by going halfway back down you'll only be cheating yourself. If you aren't able to go all the way back down then go back to a lower weight until you can work your way back up. Then push the weight back up to the top 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

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.

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