It’s Tuesday January 30th 2018, 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) 2 different Hammer Strength Lat Pulls

2) Seated Lat Pull Over Machine

3) Seated Lat Pulls to the Chest

4) Seated Behind the Head Lat Pull downs

5) Seated Single Arm Cable Lat Pulls

6) Barbell Lat Pull over

7) Bent Over Barbell Rows

8) Single Arm Barbell Rows

9) Deadlifts

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

1) Barbell Curls

2) Preacher Curls

3) Barbell Strict Curls

It’s Monday January 29th 2018, 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) Hammer Strength Bench Press

3) Single Arm Pec Machine Flys

4) Incline Bench Dumbell Press

5) Incline Bench Dumbell Flys

6) Flat Bench Dumbell Press

7) Flat Bench Dumbell Flys

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

1) Flat Bench Dumbell close grip Press

2) Skull Crushers

3) Dumbell Tricep Kickbacks

4) V-Bar Tricep Push downs

It’s Friday January 26th 2018, Leg Day.

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

1) Seated Leg Extensions

2) Standing Calf Raises

3) Standing Hamstring Curls

4) Squats

5) Resistance Band Squats

6) Leg Press

7) Step Forward Hack Squats in the Smith Machine

8) Seated Leg Extensions with a resistance band

9) 15 minutes on the spin bike

It’s Thursday January 25th 2018, 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 Machine

2) Seated Shoulder Side Raises

3) Seated Barbell Behind the Head Shoulder Press

4) Seated Barbell Shoulder Press

5) Dumbell Shoulder Shrugs

6) Single Arm Shoulder Shrugs in the Smith Machine

7) Seated Single Arm Shoulder Press in the Smith Machine

8) 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) Sit ups

3) Ab Wheel

It’s Wednesday January 24th 2018, 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) Single Arm Cable Lat Pulls

3) Seated Lat Pull Over Machine

4) Seated Rows

5) Hammer Strength Lat Pulls

6) Bent Over Barbell Rows

7) Seated  Cable Low Rows

8) Seated Behind the Head Lat Pull downs

9) Deadlifts

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

1) Barbell Strict Curls

2) Preacher Curls

3) Preacher Curl Machine

It’s Tuesday January 23rd 2018, 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) Resistance Band Flat Bench Press

3) Incline Bench Press

4) Flat Bench Dumbell Press

5) Incline Bench Dumbell Press

6) Decline Bench Press

7) Pec Machine Flys

8) Hammer Strength 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 Tricep Extension Machine

4) Seated Tricep Push down Machine

It’s Friday January 19th 2018, 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) Rear Delt Flys on the Pec Machine

3) Seated Shoulder Side Raises

4) Shoulder Shrugs on the Hammer Strength Bench Press

5) Around the Worlds

6) Supermans

7) Seated Dumbell Shoulder Press with Front Delt Pump ups

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 Crunch Bench

It’s Thursday January 18th 2018, Back and Biceps Day.

Today is Back 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) 3 Different Hammer Strength Lat Pulls

4) Lawnmower Pulls

5) Seated Single Arm Cable Rows

6) Seated Behind the Head Lat Pull downs  then Lat Pulls to the Chest

7) Seated Single Arm Cable Lat Pull downs

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

1) Seated Concentration Curls

2) Seated Dumbell Hammer Curls

3) Preacher Curls

4) Cable Machine Curls

It’s Wednesday January 17th 2018, 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) Pec Machine Flys

4) Incline Bench Dumbell Flys

5) Flat Bench Dumbell Flys

6) Incline Bench Dumbell Press

7) Svend Press

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

1) Rope Tricep Push downs

2) Cable Machine Tricep Extensions

3) V-Bar Tricep Push downs

4) Dumbell Tricep Kickbacks

1 2 3