Month: April 2018

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 Lat Pulls to the Chest

3) Seated V-Bar Lat Pull downs

4) Seated Behind the Head Lat Pull downs

5) Seated Low Cable Rows

6) Seated Single Arm Lat Pull downs

7) Rack Deadlifts

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

1) Barbell Strict Curls

2) Preacher 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) Flat Bench Press

2) Incline Bench Press

3) Decline Bench Press

4) Hammer Strength Bench Press

5) Pec Machine Flys

6) Flat Bench Dumbell Flys

7) Resistance Band Push ups

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) Cable Machine Reverse Grip Curls

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 Leg Extensions

2) Standing Calf Raises

3) Squats

4) Resistance Band Squats

5) Earthquake Squats

6) Front Squats

7) Standing Hamstring Curls

8) Seated Leg Extensions

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 Barbell Shoulder Press

2) Barbell Shoulder Shrugs

3) Seated Shoulder Side Raise Machine

4) Rear Delt Flys on the Pec Machine

5) Seated Dumbell Shoulder Press

6) Barbell Front Shoulder 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) Ab Wheel

2) Planks on a stability ball and TRX Bands

3) Sit ups

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 Low Cable Rows

4) Hammer Strength Lat Pulls

5) Seated Behind the Head Lat Pull downs

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

7) Deadlifts

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

1) Preacher Curls

2) Spider Curls

3) Cable Machine Curls

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

1) Hammer Strength Bench Press

2) Pec Machine Flys

3) Decline Bench Press

4) Flat Bench Dumbell Flys

5) Flat Bench Dumbell Press

6) Flat Bench Press

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) 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) Standing Calf Raises

3) Standing Hamstring Curls

4) Squats

5) Earthquake Squats

6) Front Squats

7) Leg Press Machine

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 Barbell Shoulder Press

2) Seated Shoulder Side Raise Machine

3) Seated Dumbell Shoulder Press

4) Rear Delt Flys on the Pec Machine

5) Plate Raise

6) Dumbell Shoulder Shrugs

7) Single Arm Shoulder Shrugs in the Smith 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) Sit ups

3) Ab Wheel

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) Seated Behind the Head Lat Pull downs

3) Seated V-Bar Lat Pull downs

4) 2 different Hammer Strength Lat Pulls

5) Seated Lat Pull Over Machine

6) Barbell Lat Pull over

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

1) Preacher Curls

2) Standing Barbell Strict 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) Decline Bench Press

3) Incline Bench Press

4) Hammer Strength Bench Press

5) Pec Machine Flys

6) Incline Bench Dumbell Flys

7) Flat Bench Dumbell Press

8) Cable Crossover Machine Pec Flys

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

1) Skull Crushers

2) Incline Bench Dumbell Skull Crushers

3) Dumbell Tricep Kickbacks

4) Seated Dumbell Tricep Extensions