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 on the butterfly machine as pictured in the photograph. Place your hands on the pads and keep your back pressed against the pad. Then using your chest muscles press the pads together towards the center. Then release and repeat until the set is over.

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

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

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

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.

Place your feet on the lower end of the leg press as shown. Be sure not to unlock the leg press - you don't want the weight to fall in case your feet was to slip off the platform. Now, use only your calf muscles and press the weight towards the top - hold for a second - and then release and repeat.

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

Place your feet on a platform like shown in the photograph. Only the balls of your feet should be there. Now, use your calf muscles and push yourself into the air and hold for a second to get a good contraction and then release and repeat.

This is a great exercise that can be used for a calf warm up.

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. Place knees under pads and the balls of your feet on the platform below. Now use your calf muscles to lift the weight in the air. Then lower and repeat.

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

Place feet like shown in the photograph. The leg behind you will be the one that will be stretched. Make sure heel stays on the floor. Next, lean forward until you feel a stretch in your calf. Hold position for 20-30 seconds then repeat with opposite leg.