Week 4 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.

Sometimes it is helpful when someone can give you a spot and a liftoff. A liftoff is when someone helps pull the weight into the air so that you are comfortable and in position so that the weight is ready to be lowered onto your chest. As a general rule of thumb, it is best to let the bar pass across your nipple line. DO NOT let the bar bounce off your chest and DO NOT arch your lower back. Also, keep your feet flat on the ground the whole time. (Take a look at the guy with his shirt off, that is the INCORRECT version). After the bar has touched your chest push it all the way back up to the starting position and repeat until your set is over.

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

To start it is best to lay the weights on your thighs. Then while leaning back use the momentum of your thighs to push the weight up towards your shoulders one leg at a time. Then when weight is in position, push it all the way to the top then slowly lower back to the starting position and repeat. Be sure to come all the way back down and go all the way back up. Also, do not arch your back and keep feet flat on floor at all times.

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.

This is like the bench press, but your hands are closer together and it works more of your triceps instead of your chest. To find a comfortable grip, place elbows on the sides of your body. Now, raise hands up and grasp the bar (the length should be the same as what it is when your elbows were placed against your body). Now, lower the weight down to your lower chest and press it back up. When lowering the weight keep elbows close to body. Do not let them flare out to the sides.

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

Position yourself as shown in the photograph. This is a bodyweight exercise so it is advanced. Keep your elbows close to your body and try to stay upright. The more you lean over the more you will work your chest muscles. Nevertheless, lower yourself until your upper arms are parallel with the floor and then press back up to the top and repeat. If you can do more reps than what is suggested then by all means do so. To increase the difficulty you could use a weight belt for additional resistance.

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 best if you have someone who can spot you - to bring the weight up in the air for you. Place your hands a little wider than shoulder width apart on the bar. Next, lower the weight down until it comes even with your chin and then press it 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.

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