Month: December 2017

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) Shoulder Shrugs on the Hammer Strength Bench Press

3) Rear Delt Flys on the Pec Machine

4) Seated Shoulder Side Raises

5) Seated Dumbell Rear Delt Flys

6) Dumbell Shoulder Shrugs

7) Supermans

8) Dumbell Front Raises

9) Single Arm Shoulder Shrugs in the Smith Machine

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

1) Regular Grip Forearm Curls

2) Reverse Grip Forearm Curls

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

1) Ab Wheel

2) Hanging Leg Raises

3) Sit ups

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) Seated V-Bar Lat Pull downs

3) Seated Cable Rows

4) Shotgun Rows

5) Seated Behind the Head Lat Pull downs

6) Bent Over Barbell Rows

7) Seated Single Arm Cable Rows

8) Deadlifts

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

1) Strict Curls

2) Preacher Curls

3) Spider Curls

4) Cable Machine Curls

5) Barbell Curls with Wide and Narrow Grip

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

1) Cable Crossover Machine Pec Flys

2) Flat Bench Dumbell Press

3) Pec Machine Flys

4) Hammer Strength Bench Press

5) Incline Bench Dumbell Flys

6) Flat Bench Press

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

1) Wide Grip Tricep Push downs

2) Skull Crushers

3) Seated Rope Tricep Extensions

4) Reverse Grip Tricep Cable Curls

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

1) Seated Leg Extensions

2) Seated Hamstring Curls

3) Squats

4) Front Squats

5) Landmine Squats

6) Hip Sled Leg Press

7) Seated Calf Raises

8) Standing Hamstring Curls

9) Seated Leg Extensions with one leg drops

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 Barbell Shoulder Press

2) Barbell Shoulder Shrugs

3) Bodyweight Shoulder Shrugs in the Dip Rack

4) Seated Shoulder Side Raises

5) Rear Delt Flys on the Pec Machine

6) Shoulder Shrugs on the Hammer Strength Bench Press

7) Seated Dumbell Rear Delt Flys

8) Dumbell Shoulder Shrugs

9) Dumbell Shoulder Side Raises

10) 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) Sit ups

2) Ab Wheel

3) Ab Crunch Bench

 

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

1) 2 different Hammer Strength Lat Pulls

2) Seated Lat Pulls to the Chest

3) Lawnmower Pulls

4) Cable Machine Shotgun Rows

5) Seated Lat Pull Over Machine

6) Seated Behind the Head Lat Pull downs

7) Seated Single Arm Cable Lat Pulls

8) Seated Rows

9) Bent Over Barbell Rows

10) Deadlifts

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

1) Preacher Curls

2) Seated Dumbell Concentration Curls

3) Barbell Strict Curls with a resistance band

4) Dumbell Hammer Curls

5) Cable Machine Bicep Pump ups

 

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

1) Flat Bench Press

2) Incline Bench Dumbell Flys

3) Flat Bench Dumbell Press

4) Push ups

5) Pec Machine Flys

6) Incline Bench Press

7) Hammer Strength Bench Press

8) Single Arm Bench Press in the Smith Machine

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

1) Skull Crushers

2) Cable Machine Tricep Extensions

3) Dumbell Skull Crushers

4) Reverse Grip Tricep Cable Curls

5) Seated Dumbell Tricep Extensions

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) Front Squats

6) Step Forward Hack Squats in the Smith Machine

7) Dumbell Squats

8) Seated Calf Raises

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) Seated Shoulder Press Machine

2) Seated Shoulder Side Raise Machine

3) Seated Dumbell Shoulder Press

4) Dumbell Shoulder Shrugs

5) Supermans

6) Dumbell Shoulder Front Raises with a heavy Dumbell in the opposite hand

7) Rear Delt Flys on the Pec Machine

8) Shoulder Shrugs on the Hammer Strength Bench Press

9) Seated Dumbell Rear Delt Flys

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 Crunch Bench

2) Planks on a stability ball and TRX Bands

3) Ab Wheel

4) Hanging Leg Raises

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) Seated V-Bar Lat Pull downs

3) Seated Behind the Head Lat Pull downs

4) Shotgun Rows

5) Lat Pull Over Machine

6) Seated Lat Pulls to the Chest

7) Seated Single Arm Cable Lat Pulls

8) Lawnmower Pulls

9) Seated Lat Pull downs, one arm at a time

10) Deadlifts

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

1) Preacher Curls

2) Strict Curls with a resistance band

3) Standing Dumbell Curls

4) Single Arm Cable Curls