It’s Friday December 29th 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) Decline Bench Press

2) Flat Bench Press

3) Pec Machine Flys

4) Hammer Strength Bench Press

5) Incline Bench Press

6) Flat Bench Dumbell Press

7) Incline Bench Dumbell Press

8) Cable Crossover Machine Pec Flys

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

1) V-Bar Tricep Push downs

2) Skull Crushers

3) Overhead Rope Tricep Extensions

It’s Wednesday December 27th 2017, Shoulders, Forearms, and Abs Day.

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

1) Seated Shoulder Press

2) Seated Shoulder Side Raises

3) Supermans

4) Seated Barbell Shoulder Press, in front of and behind the head

5) Shoulder Shrugs on the Hammer Strength Bench Press

6) Rear Delt Flys on the Pec Machine

7) Dumbell Shoulder Shrugs

8) Dumbell Shoulder Side 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) Hanging Leg Raises

2) Ab Wheel

3) Ab Crunch Bench

4) Sit ups

It’s Tuesday December 26th 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 Rows

2) Seated Lat Pull Over Machine

3) Seated Lat Pulls to the Chest

4) Seated Single Arm Cable Lat Pulls

5) 3 different Hammer Strength Lat Pulls

6) Seated Low Rows

7) Seated behind the Head Lat Pull downs

8) Seated V-Bar Lat Pull downs

9) Bent Over Barbell Rows

10) Deadlifts

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

1) Standing Strict Barbell Curls

2) Preacher Curls

3) Standing Machine Bicep Curls

It’s Friday December 22nd 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) Flat Bench Press

2) Decline Bench Press

3) Cable Crossover Machine Pec Flys

4) Flat Bench Dumbell Press

5) Hammer Strength Bench Press

6) Resistance Band Push ups

7) Seated Hammer Strength Chest Press

8) Close Grip Flat Bench Press

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

1) Rope Tricep Push downs

2) Skull Crushers

3) Seated Barbell Tricep Extensions

4) Cable Machine Tricep Extensions

It’s Wednesday December 20th 2017 Shoulders, Forearms, and Abs Day.

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

1) Seated Barbell Shoulder Press

2) Seated Behind the Head Shoulder Press

3) Shoulder Shrugs on the Hammer Strength Bench Press

4) Rear Delt Flys on the Pec Machine

5) Seated Shoulder Side Raises

6) Seated Dumbell Rear Delt Flys

7) Barbell Front Shoulder Raises

8) Dumbell Shoulder Shrugs

9) Seated Dumbell 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) Ab Wheel

2) Planks on a stability ball and TRX Bands

3) Sit ups

4) Ab Crunch Machine

It’s Tuesday December 19th 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 Lat Pulls to the Chest

2) Seated Single Arm Cable Lat Pulls

3) Seated Rows

4) 3 Different Hammer Strength Lat Pulls

5) Bent Over Barbell Rows

6) Seated Lat Pull Over Machine

7) Horizontal Body Weight Pull Ups

8) Seated Behind the Head Lat Pull downs

9) Seated Cable Rows

10) Deadlifts

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

1) Barbell Curls

2) Cable Machine Curls

3) Barbell Strict Curls

It’s Monday December 18th 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) Flat Bench Press

2) Decline Bench Press

3) Resistance Band Flat Bench Press

4) Incline Bench Press

5) Pec Machine Flys

6) Flat Bench Dumbell Press

7) Incline Bench Dumbell Press

8) Hammer Strength Bench Press

9) Close Grip Flat Bench Dumbell Press

10) Cable Crossover Pec Flys with a low Grip

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

1) Skull Crushers

2) Seated Cable Machine Tricep Extensions

3) Rope Tricep Push downs

4) Overhead Rope Tricep Extensions

5) Dumbell Tricep Kickbacks

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