It’s Tuesday May 15th 2018, Chest and Triceps Day.

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) Hammer Strength Bench Press

4) Pec Machine Flys

5) Flat Bench Dumbell Press

6) Incline Bench Dumbell Press

7) Incline Bench Dumbell Flys

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 Rope Tricep Extensions

It’s Friday May 11th 2018, Shoulders, Forearms, and Abs Day.

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) Rear Delt Flys on the Pec Machine

4) Trap Bar Shoulder Shrugs

5) Standing Barbell Overhead Press

6) Standing Dumbell Shoulder Shrugs

7) Plate Raise

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 Machine

4) Sit ups

It’s Thursday May 10th 2018, Back, Deadlifts, and Biceps Day.

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

1) Seated Single Arm Cable Lat Pulls

2) Seated Single Arm Cable Lat Rows

3) Hammer Strength Lat Pulls

4) Seated Lat Pulls to the Chest

5) Seated Behind the Head Lat Pull downs

6) Seated Single Arm Lat Pull downs

7) Hammer Strength Lat Pulls, single arm, Seated sideways

8) 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) Preacher Machine Curls

It’s Wednesday May 9th 2018, Chest and Triceps Day.

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 Dumbell Press

3) Incline Bench Dumbell Flys

4) Flat Bench Dumbell Press

5) Hammer Strength Bench Press

6) Pec Machine Flys

7) Cable Crossover Machine Pec Flys

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

1) Rope Tricep Push downs

2) Reverse Grip Tricep Cable Curls

3) Seated Tricep Push down Machine

It’s Monday May 7th 2018, Shoulders, Forearms, and Abs Day.

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) Shoulder Shrugs on the Hammer Strength Bench Press

4) Seated Shoulder Side Raise Machine

5) Rear Delt Flys on the Pec Machine

6) Seated Single Arm Shoulder Press 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) Ab Wheel

3) Ab Crunch Bench

It’s Friday May 4th 2018, Back, Deadlifts, and Biceps Day.

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

1) Seated Single Arm Cable Lat Pull downs

2) Seated Lat Pull downs

3) Seated Behind the Head Lat Pull down

4) 2 different Hammer Strength Lat Pulls

5) Bent Over Barbell Rows

6) Lawnmower Pulls

7) Deadlifts

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

1) Barbell Strict Curls

2) Single Arm Cable Machine Curls

3) Preacher Machine Curls

It’s Thursday May 3rd 2018, Chest and Triceps Day.

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) Hammer Strength Bench Press

4) Pec Machine Flys

5) Flat Bench Dumbell Press

6) Incline Bench Dumbell Press

7) 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) Rope Tricep Push downs

3) Skull Crushers

4) Dumbell Tricep Kickbacks

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