It’s Tuesday November 21st 2017, Back, Deadlifts, and Biceps Day.

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

1) Seated Single Arm Cable Lat Pulls

2) Seated Lat Pulls to the Chest

3) 2 Different Hammer Strength Lat Pulls

4) Seated Cable Rows

5) Seated Behind the Head Lat Pull downs

6) Seated V-Bar Lat Pull downs

7) Incline Bench Cable Machine Lat Pull over

8) Shotgun Rows

9) Bent Over Barbell Rows with a resistance band

10) Bodyweight Pull Ups

11) Deadlifts

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

1) Bicep Strict Curls

2) Preacher Curls

3) Seated Dumbell Curls

4) Cable Crossover Machine Bicep Pump ups

It’s Monday November 20th 2017, Chest and Triceps Day.

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

1) Pec Machine Flys

2) Seated Incline Bench Press Machine

3) Decline Bench Press

4) Seated Bench Press Machine

5) Hammer Strength Bench Press

6) Incline Bench Press

7) Flat Bench Dumbell Press

8) Cable Crossover Machine Pec Flys

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

1) Skull Crushers

2) Dumbell Skull Crushers

3) Rope Tricep Push downs

4) Reverse Grip Tricep Cable Curls

5) Dumbell Tricep Kickbacks