Month: July 2018

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 Press

3) Decline Bench Press

4) Decline Bench Dumbell Flys

5) Pec Machine Flys

6) Hammer Strength Bench Press

7) Single Arm Barbell Press

8) Single Arm Hammer Strength Chest Press

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

1) Wide Grip Tricep Push downs

2) Overhead Rope Tricep Extensions

3) Single Arm Cable Tricep Extensions

4) Laying down Barbell Tricep Extensions

5) Incline Bench Dumbell Kickbacks

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

1) Seated Leg Extensions

2) Standing Calf Raises

3) Squats

4) Resistance Band Dumbell Squats

5) Front Squats

6) Resistance Band Squats

7) 2 Tear Down sets on the Leg Press

8) Landmine Squats

9) 1 set of Step Back, Step Forward, and Regular Hack Squats

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) Dumbell Shoulder Shrugs

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

4) Single Arm Shoulder Shrugs in the Smith Machine

5) Single Arm Shoulder Side Raises

6) Seated Shoulder Side Raise Machine

7) Shoulder Shrugs on the Hammer Strength Bench Press

8) Resistance Band Plate Raise

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

1) Reverse Grip Forearm Curls

2) Regular Grip Forearm Curls

3) Weighted Barbell Wrist Roll

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

1) Ab Wheel

2) Ab Crunch Bench

3) Resistance Band Crunches

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

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

1) Seated Leg Extensions

2) Standing Calf Raises

3) Squats

4) Front Squats

5) Leg Press

6) Resistance Band Squats

7) Standing Hamstring Curls

8) Step Back, Step Forward, and Regular Hack Squats in the Smith Machine

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) Seated Shoulder Press Machine

2) Seated Behind the Head Barbell  Shoulder Press

3) Barbell Shoulder Shrugs

4) Seated Barbell Shoulder Press

5) Shoulder Shrugs on a Hammer Strength Lat Pull

6) Rear Delt Flys on the Pec Machine

7) Seated Shoulder Side Raise Machine

8) Plate Raise

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 Crunch Bench

3) Sit ups

4) Ab Crunch Machine

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

1) Horizontal Body Weight Rows

2) Seated Lat Pulls to the Chest

3) Seated Cable Rows

4) Shotgun Rows

5) V-Bar Lat Pull downs

6) Hammer Strength Lat Pulls

7) Incline Bench Cable Machine Lat Pull over

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

9) Bent Over Barbell Rows

10) Barbell Rows in the Smith Machine

11) Deadlifts

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

1) Barbell Curls

2) Preacher Curls

3) Cable Machine Curls

4) 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) Decline Bench Press

3) Incline Dumbell Press

4) Svend Press

5) Cable Crossover Machine Pec Flys

6) Push ups

7) Flat Bench Press to the throat in the Smith Machine

8) Single Arm Flat Bench Barbell Press

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

1) V-Bar Tricep Push downs

2) Single Arm Cable Machine Tricep Extensions

3) Incline Bench Dumbell Tricep Kickbacks

4) Bodyweight Tricep Dips

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

1) Seated Leg Extensions

2) Seated Calf Raises

3) Standing Calf Raises

4) Squats

5) Resistance Band Squats

6) Earthquake Squats

7) Resistance Band Landmine Squats

8) Seated Hamstring Curls

9) Seated Leg Extensions with Toes in , Toes out, and Toes Straight

10) 10 Minutes on the spin bike