Day: June 15, 2018

Today is Shoulders, Forearms, and Abs Day. We warmed up the Shoulders with 4 sets of 8-10 reps on

1) Seated Shoulder Press Machine

2) Seated Shoulder Side Raise Machine

3) Seated Barbell Shoulder Press

4) Shoulder Shrugs on the Standing Calf Raise Machine

5) Seated Behind the Head Shoulder Press

6) Barbell Shoulder Shrugs

7) Rear Delt Flys on the Pec Machine

8) Barbell Front Raises

9) Seated Dumbell Shoulder Press

10) Dumbell Shoulder Shrugs

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) Hanging Leg Raises

 

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 Pull downs

3) 3 Different Hammer Strength Lat Pulls

4) Bent Over Barbell Rows

5) Lawnmower Pulls

6) Seated Behind the Head Lat Pull downs

7) Single Arm Hammer Strength Lat Rows

8) Seated V-Bar Lat Pull downs

9) Incline Bench Dumbell Rows

10) Deadlifts

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

1) Cable Machine Rope Hammer Curls

2) Barbell Strict Curls

3) Preacher Curls

4) Preacher Curls with Forced Negative Reps