Day: July 12, 2018

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

1) Seated Lat Pull Over Machine

2) Seated Lat Pulls to the Chest

3) Seated Rows

4) 2 different Hammer Strength Lat Pulls

5) Single Arm Barbell Rows

6) Single Arm Barbell Side Rows

7) Hyper Extensions

8) Seated Single Arm Cable Rows

9) Seated Lat Pulls to the Chest

10) Pull Ups

11) Deadlifts

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

1) Barbell Curls

2) Preacher Curls

3) Dumbell Spider Curls

4) Cable Machine Curls

5) Barbell Strict Curls

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

1) Flat Bench Press

2) Earthquake Bench Press

3) Decline Bench Press

4) Cable Machine Pec Flys

5) Hammer Strength Bench Press

6) Push ups

7) Incline Bench Dumbell Flys

8) Flat Bench Dumbell Flys

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

1) Cable Machine Tricep Kickbacks

2) Skull Crushers

3) Rope Tricep Push downs

4) Incline Bench Dumbell Tricep Kickbacks

5) 2 Tear Down sets on the Seated Tricep Extension Machine