Month: March 2018

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) Hammer Strength Lat Pulls

3) Seated V-Bar Lat Pull downs

4) Seated Behind the Head Lat Pull downs

5) Seated Single Arm Cable Lat Pull downs

6) Dumbell Rows

7) Seated Single Arm Cable Rows

8) Deadlifts

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

1) Barbell Curls

2) Spider Curls

3) Strict Curls

4) Preacher Machine 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) Hammer Strength Bench Press

3) Flat Bench Dumbell Press

4) Flat Bench Dumbell Flys

5) Incline Bench Dumbell Press

6) Incline Bench Dumbell Flys

7) Pec Machine Flys

8) Push ups with a resistance band

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

1) V-Bar Tricep Push downs

2) Rope Tricep Push downs

3) Overhead Rope Tricep Extensions

4) Seated Tricep Push down Machine

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

1) Seated Calf Raises

2) Landmine Squats

3) Hip Sled Leg Press

4) Squats

5) Front Squats

6) Seated Hamstring Curls

7) Seated Leg Extensions

8) 15 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) Seated Barbell Behind the Head Shoulder Press

3) Seated Shoulder Side Raises

4) Shoulder Shrugs on the Hammer Strength Bench Press

5) Rear Delt Flys on the Pec Machine

6) Seated Dumbell Shoulder Press

7) Barbell Shoulder Shrugs

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) Ab Crunch Machine

3) Sit ups

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

1) Seated Lat Pulls to the Chest

2) Hammer Strength Lat Pulls

3) Seated V-Bar Lat Pull downs

4) Seated Behind the Head Lat Pull downs

5) Seated Single Arm Cable Rows

6) Seated Low Rows

7) Seated Lat Pull Over Machine

8) Bent Over Barbell Rows

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

1) Preacher Curls

2) Spider Curls

3) Standing Machine Bicep Curls

4) Standing Barbell Curls

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

1) Flat Bench Barbell Press

2) Resistance Band Flat Bench Press

3) Pec Machine Flys

4) Incline Bench Dumbell Flys

5) Flat Bench Dumbell Press

6) Flat Bench Press to the throat in the Smith Machine

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

1) V-Bar Tricep Push downs

2) Overhead Rope Tricep Extensions

3) Reverse Grip Tricep Cable Curls

4) Cable Machine Tricep Extensions

5) Seated Tricep Push down Machine

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

1) Seated Leg Extensions

2) Squats

3) Resistance Band Squats

4) Front Squats

5) Resistance Band Landmine Squats

6) Standing Calf Raises

7) Seated Hamstring Curls

8) Seated Leg Extensions with a resistance band

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 Raise Machine

2) Seated Barbell Shoulder Press

3) Seated Behind the Head Barbell Shoulder Press

4) Shoulder Shrugs on the Standing Calf Raise Machine

5) Seated Single Arm Shoulder Press in the Smith Machine

6) Shoulder Shrugs on the Hammer Strength Bench Press

7) Rear Delt Flys on the Pec Machine

8) 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) Hanging Leg Raises

2) Ab Crunch Machine

3) Sit ups

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) Seated Single Arm Cable Lat Pulls

4) Seated Behind the Head Lat Pull downs

5) Seated V-Bar Lat Pull downs

6) Single Arm Cable Rows

7) Bent Over Barbell Rows

8) Bodyweight Pull Ups

9) Deadlifts

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

1) Preacher Curls

2) Strict Curls

3) Spider Curls

4) Preacher 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) Hammer Strength Bench Press

3) Incline Bench Dumbell Press

4) Flat Bench Dumbell Press

5) Incline Bench Dumbell Flys

6) Hammer Strength Chest Press

7) Pec Machine Flys

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

1) Reverse Grip Bench Press

2) Rope Tricep Push downs

3) Dumbell Tricep Kickbacks

4) Seated Dumbell Tricep Extensions