Day: May 24, 2018

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

1) Seated Leg Extensions  (8 sets, adding additional weight each time)

2) Squats

3) Front Squats

4) Standing Calf Raises

5) Landmine Squats

6) Standing Hamstring Curls

7) Dumbell Squats

8) Bodyweight Hamstring Curls

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) Barbell Shoulder Shrugs

2) Seated Barbell Shoulder Press

3) Seated Shoulder Side Raise Machine

4) Rear Delt Flys on the Pec Machine

5) Seated Hammer Strength Shoulder Press Machine

6) Dumbell Front Raises with a heavy Dumbell in the opposite hand

7) Shoulder Shrugs on the Standing Calf Raise 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) Planks on a stability ball and TRX Bands

2) Ab Wheel

3) Ab Crunch Bench