Exercise		Manual-Notes (if any)
Pushup on knees with hands on the ball 1. Place your hands on the top of a stability ball with your knees on the ground and your trunk in a straight line. 2. Start with your arms extended and slowly lower your chest to the ball and then return to the starting position. 3. Keeping your body straight throughout the movement repeat for the required number of repetitions. Trainer's comments: This exercise starts Day #1	Sets Reps Weight/ Resistance 1 12    2 12    3 12
Horizontal Bench Press 1) Lie on back with feet flat on floor. 2) Bottom grip position of lever arm should be at the nipple-line. Hand position should be wider than shoulder width or forearms should be perpendicular to floor. 3) Start position: Press weight up. 4) Lower weight until upper arm is perpendicular to slightly past perpendicular to body. 5) Return to start position by pressing weight up. Trainer's comments:	Sets Reps Weight/ Resistance 1 12  10lbs  2 12  10lbs  3 12  10lbs
Front Pulldown Machine 1. Adjust seat or knee pad height so that knees are secured while seated. 2. Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads. 3. Start position: Fully extend arms with elbows facing out with back straight (you may lean back at hips approximately 5°-10°). 4. Pull bar down to upper chest area and squeeze shoulder blades together at end of movement. 5. Return to start position. 6. Remember to keep torso stationary throughout movement. Trainer's comments:	Sets Reps Weight/ Resistance 1 12  40lbs  2 12  40lbs  3 12  40lbs
Dumbbell Bent Over Row 1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor). 3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement. 4) Return to start position. 5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury. Trainer's comments: This ends Day #1 Finish off with 50 crunches on the ball and 5-10 min cardio.	Sets Reps Weight/ Resistance 1 10  20lbs  2 10  20lbs  3 10  20lbs
Single Leg RDL with DB 1) Stand with feet hip width apart with knees slightly bent (at 20°). 2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you) 3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement. 4) Return to start position. Complete recommended repetitions and switch legs. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine. Trainer's comments: This exercise starts Day #2	Sets Reps Weight/ Resistance 1 12  5lbs  2 12  5lbs  3 12  5lbs
Split Squat with dumbells 1. Start by holding dumbells at your side and standing in a split leg position. 2. Slowly lower yourself to the ground by bending your front knee and dropping your back knee to the ground. 3. Once you reach the bottom extend your legs and stand back up. 4. Repeat for the prescribed repetitions and then repeat with the other leg. Trainer's comments:	Sets Reps Weight/ Resistance 1 12  5lbs  2 12  5lbs  3 12  5lbs
Dumbell Sumo Squat 1. Start by holding a dumbell in each hand between your legs. You may also hold just one dumbell with two hands as well. 2. Your feet should be wider than shoulder width and your toes pointed slightly outward. 3. Proceed to squat down until the dumbells almost touch the floor. 4. Your hips should drop back and down while your knees stay directly above your feet. 5. Repeat for the required number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 12  10lbs  2 12  10lbs  3 12  10lbs
Single Leg Kickbacks 1. Start in a four point position with your hands and knees on the ground. 2. Proceed to kick your leg back and up until you reach full extension. 3. Squeeze your glute muscle while performing this movement. 4. Repeat with the other leg. 5. For a more advanced movement you can attach an ankle weight around your leg. Trainer's comments: This ends Day #2 Finish off with 50 crunches on the ball and 5-10 min cardio.	Sets Reps Weight/ Resistance 1 12    2 12    3 12
Dumbbell Curl (two arms) 1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position. 2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides. 3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. Trainer's comments: This exercise starts Day #3 Remember this is our 21's exercise: 7 lower, 7 upper, 7 full.	Sets Reps Weight/ Resistance 1 12    2 12    3 12
Tricep Bench Dip 1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight. 2. Proceed to bend your arms until they are bent to about 90 degrees. 3. Return to the starting position and repeat for the desired repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 12    2 12    3 12
DB shoulder press (palms in) 1. Starting position: Dumbells are at shoulder level with your palms facing your head. 2. Press the dumbells over your head keeping your palms facing each other. 3. Return to the starting position and repeat. Remember to not arch your lower back as your press the dumbells over your head. Trainer's comments:	Sets Reps Weight/ Resistance 1 12  8lbs  2 12  8lbs  3 12  8lbs
Reverse Crunch with hands behind your head 1. Start by lying on your back with your hands behind or above your head. 2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest. 3. Return to the starting position and repeat making sure that you don't arch your back as you are lowering or raising your legs. Trainer's comments: This ends Day #3 Finish off with 50 crunches on the ball and 5-10 min cardio.	Sets Reps Weight/ Resistance 1 20    2 20    3 20