Month: April 2018

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

1) Hammer Strength Lat Pulls

2) Seated Lat Pulls to the Chest

3) Bent Over Barbell Rows

4) Seated Lat Pull Over Machine

5) Seated Behind the Head Lat Pull downs

6) Seated Lat Pull downs with an Underhand Grip

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

8) Deadlifts

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

1) Strict Curls

2) Spider Curls

3) Preacher 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) Hammer Strength Bench Press

2) Pec Machine Flys

3) Decline Bench Press

4) Flat Bench Press

5) Incline Bench Dumbell Press

6) Incline Bench Dumbell Flys

7) Flat Bench Dumbell Press

8) 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) Overhead Rope Tricep Extensions

4) Tricep Extension Machine