Month: February 2018

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 Single Arm Cable Lat Pulls

3) Seated Lat Pull Over Machine

4) Seated Lat Pulls to the Chest

5) Seated Behind the Head Lat Pull downs

6) Bent Over Barbell Rows

7) Deadlifts

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

1) Preacher Curls

2) Cable Machine Curls

3) Spider Curls

4) 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) Decline Bench Press

2) Flat Bench Dumbell Press

3) Incline Bench Dumbell Press

4) Hammer Strength Incline Bench Press

5) Pec Machine Flys

6) Seated Chest Press Machine

7) Flat Bench 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) Reverse Grip Tricep Cable Curls

4) Wide Grip Tricep Push downs

5) Seated Tricep Extension Machine

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

1) Seated Leg Extensions

2) Seated Calf Raises

3) Squats

4) Resistance Band Squats

5) Earthquake Squats

6) Resistance Band Dumbell Squats

7) Seated Hamstring Curls

8) 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 Side Raises

2) Shoulder Shrugs on the Hammer Strength Bench Press

3) Seated Barbell Shoulder Press

4) Shoulder Shrugs in the Smith Machine

5) Single Arm Shoulder Shrugs in the Smith Machine

6) Seated Dumbell Shoulder Press

7) Rear Delt Flys on the Pec Machine

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

1) Regular Grip Forearm Curls

2) Weighted Wrist Roll ups

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

1) Resistance Band Ab Wheel

2) Ab Crunch Bench

3) Resistance Band Sit ups

Today is Back, Rack 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 Behind the Head Lat Pull downs

3) Seated V-Bar Lat Pull downs

4) Seated Cable Rows

5) Horizontal Body Weight Rows

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

7) Cutlers

8) Rack Deadlifts

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

1) Strict Curls

2) Preacher Curls

3) Standing Machine Bicep 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) Decline Bench Press

3) Incline Bench Dumbell Press

4) Incline Bench Dumbell Flys

5) Flat Bench Dumbell Press

6) Hammer Strength Flat Bench Press

7) Flat Bench Dumbell Flys

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

1) Rope Tricep Push downs

2) Wide Grip Tricep Push downs

3) Overhead Rope Tricep Extensions

4) Seated Rope Tricep Extensions

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) Squats

4) Resistance Band Squats

5) Front Squats

6) Resistance Band Landmine Squats

7) Standing Hamstring Curls

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 Side Raises

2) Shoulder Shrugs on the Hammer Strength Bench Press

3) Seated Barbell Shoulder Press

4) Seated Behind the Head Barbell Shoulder Press

5) Dumbell Shoulder Shrugs

6) Seated Hammer Strength Shoulder Press

7) Rear Delt Flys on the Pec Machine

8) Shoulder Shrugs on the Standing Calf Raise Machine

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 Crunch Bench

3) Ab Crunch Machine

Today is Back  Good Mornings , 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 Behind the Head Lat Pull downs

3) Seated Lat Pull Over Machine

4) Seated Single Arm Cable Rows

5) Incline Bench Dumbell Rows

6) Seated V-Bar Lat Pull downs

7) 2 different Hammer Strength Lat Pulls

8) Good Mornings

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

1) Cable Machine Curls

2) Preacher Curls

3) 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) Hammer Strength Bench Press

3) Incline Bench Dumbell Press

4) Flat Bench Dumbell Flys

5) Incline Bench Dumbell Flys

6) Flat Bench Dumbell Press

7) Pec Machine Flys

8) Svend Press

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

1) Skull Crushers

2) Rope Tricep Push downs

3) V-Bar Tricep Push downs

4) Dumbell Tricep Kickbacks