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

If at possible you may want to get someone to spot you - especially to lift the weight off the bench. After the weight is in the air lower it to your upper chest. Make sure the bar touches your chest and push it back up towards the top. Be sure to keep your back on the bench the whole time and keep feet flat on the floor. DO NOT arch your back.

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

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 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.

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

Stand on one foot as shown in the photograph. Keep your other foot higher than the one doing the work. Lower yourself down and then press back up and hold for a second. Then lower and repeat. This exercise can also be done while holding a dumbbell to add more resistance (If it feels easy to do the number of reps I suggest then grab a dumbbell to provide more resistance).

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

Stand as shown in photograph. Put shoulders under the pads and place the balls of your feet on the metal platform below. Now, using only the strength of your calves lift the weight by standing on the balls of your feet. Hold for a second 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.