Month: October 2017

Today is Shoulders, Forearms, and Abs Day. We warmed up the Shoulders with 4 sets of 8-10 reps on

1) Rear Delt Flys on the Pec Machine

2) Shoulder Shrugs on the Hammer Strength Bench Press

3) Seated Side Shoulder Raises

4) Standing Barbell Shoulder Press

5) Shoulder Shrugs on the Standing Calf Raise Machine

6) Supermans

7) Dumbell Shoulder Shrugs

8) Cable Machine Shoulder Side Raises

9) Dumbell Rear Delt Flys

10) Barbell Front Raises

We then worked the Forearms with 4 sets of 8-10 reps on

1) Reverse Grip Forearm Curls

2) Regular Grip Forearm Curls

We then worked the Abs with 4 sets of 8-10 reps on

1) Resistance Band Sit ups

2) Ab Crunch Bench

3) Ab Crunch Machine

 

Today is Back, Deadlifts, and Biceps Day. We warmed up the Back with 4 sets of 8-10 reps on

1) 3 different Hammer Strength Lat Pulls

2) Bent Over Barbell Rows

3) Seated Lat Pulls to the Chest

4) Seated Lat Pull Over Machine

5) Seated Single Arm Cable Rows

6) Pull Ups

7) Seated behind the Head Lat Pull downs

8) Seated V-Bar Lat Pull downs

9) Cutlers

10) Deadlifts

We then worked the Biceps with 4 sets of 8-10 reps on

1) Preacher Curls

2) Barbell Strict Curls

3) Cable Machine Curls

4) Cable Machine Bicep Pump ups

5) Dumbell Hammer Curls

Today is Chest and Triceps day. We warmed up the Chest with 4 sets of 8-10 reps on

1) Flat Bench Press

2) Pec Machine Flys

3) Decline Bench Press

4) Flat Bench Dumbell Press

5) Incline Bench Dumbell Press

6) Decline Bench Dumbell Flys

7) Hammer Strength Bench Press

8) Incline Bench Press

9) Seated Chest Press Machine

10) Cable Crossover Machine Pec Flys

11) Dumbell Svend Press

We then worked the Triceps with 4 sets of 8-10 reps on

1) Dumbell Skull Crushers

2) Barbell Skull Crushers

3) Reverse Tricep Cable Curls

4) Incline Bench Dumbell Tricep Extensions

5) 2 Tear Down sets of Cable Machine Tricep Push downs

Today is Leg Day. We warmed up the Legs with 4 sets of 8-10 reps on

1) Seated Hamstring Curls

2) Seated Leg Extensions

3) Squats

4) Resistance Band Squats

5) Earthquake Squats

6) Front Squats

7) Landmine Squats

8) Seated Calf Raises

9) Standing Calf Raises

10) 10 Minutes on the spin bike

Today is Shoulders, Forearms, and Abs Day. We warmed up the Shoulders with 4 sets of 8-10 reps on

1) Seated Shoulder Press Machine

2) Seated Side Shoulder Raises

3) Rear Delt Flys on the Pec Machine

4) Plate Raise

5) Seated Dumbell Rear Delt Flys

6) Shoulder Shrugs on the Hammer Strength Bench Press

7) Seated Barbell Shoulder Press

8) Dumbell Shoulder Side Raises

9) Cable Crossover Machine Rear Delt Flys

10) Dumbell Shoulder Shrugs

11) Supermans

We then worked the Forearms with 4 sets of 8-10 reps on

1) Reverse Grip Forearm Curls

2) Regular Grip Forearm Curls

We then worked the Abs with 4 sets of 8-10 reps on

1) Ab Wheel with a resistance band

2) Weighted Crunches

3) Ab Crunch Machine

Today is Back, Deadlifts, and Biceps Day. We warmed up the Back with 4 sets of 8-10 reps on

1) Seated Lat Pull Over Machine

2) Seated Rows

3) 2 Different Hammer Strength Lat Pulls

4) Lawnmower Pulls

5) Low Cable Rows

6) Seated Behind the Head Lat Pull downs

7) Seated V-Bar Lat Pull downs

8) Seated Lat Pulls to the Chest

9) Cable Crossover Machine Lat Pulls

10) Deadlifts

We then worked the Biceps with 4 sets of 8-10 reps on

1) Barbell Strict Curls

2) Preacher Curls

3) Cable Machine Curls

4) Dumbell Spider Curls

Today is Chest and Triceps day. We warmed up the Chest with 4 sets of 8-10 reps on

1) Flat Bench Dumbell Press

2) Incline Bench Dumbell Press

3) Hammer Strength Bench Press

4) Flat Bench Press

5) Decline Bench Press

6) Earthquake Bench Press

7) Resistance Band Push ups

8) Cable Crossover Machine Pec Flys

9) Svend Press

10) Single Arm Pec Machine Flys

We then worked the Triceps with 4 sets of 8-10 reps on

1) Cable Machine Tricep Extensions

2) Cable Machine Tricep Kickbacks

3) Barbell Skull Crushers

4) Reverse Grip Bench Press

5) Cable Machine Tricep Curls

Today is Leg Day. We warmed up the Legs with 4 sets of 8-10 reps on

1) Seated Leg Extensions

2) Squats

3) Front Squats

4) Resistance Band Squats

5) Step Forward Hack Squats in the Smith Machine

6) Standing Calf Raises

7) Seated Hamstring Curls

8) 2 Burnout sets of Seated Leg Extensions

9) 10 Minutes on the spin bike

Today is Shoulders, Forearms, and Abs Day. We warmed up the Shoulders with 4 sets of 8-10 reps on

1) Shoulder Shrugs on the Hammer Strength Bench Press

2) Rear Delt Flys on the Pec Machine

3) Seated Shoulder Side Raises

4) Supermans

5) Dumbell Shoulder Shrugs

6) Dumbell Shoulder Side Raises

7) Seated Dumbell Shoulder Press

8) Seated Dumbell Rear Delt Flys

9) Barbell Front Raises

10) Seated Barbell Shoulder Press

We then worked the Forearms with 4 sets of 8-10 reps on

1) Reverse Grip Forearm Curls

2) Regular Grip Forearm Curls

We then worked the Abs with 4 sets of 8-10 reps on

1) Weighted Crunches

2) Planks on a stability ball and TRX Bands

3) Ab Wheel

4) Ab Crunch Machine

Today is Back, Deadlifts, and Biceps Day. We warmed up the Back with 4 sets of 8-10 reps on

1) Seated Lat Pulls to the Chest

2) Seated Single Arm Cable Lat Pulls

3) 3 Different Hammer Strength Lat Pulls

4) Seated V-Bar Lat Pull downs

5) Shotgun Rows

6) Incline Bench Cable Machine Lat Pull Overs

7) Cable Machine Lat Pulls

8) Deadlifts

We then worked the Biceps with 4 sets of 8-10 reps on

1) Barbell Strict Curls

2) Preacher Curls

3) Cable Machine Curls

4) Cable Machine Bicep Pump ups