Month: July 2018

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) Plate Raise

3) Dumbell Shoulder Shrugs

4) Shoulder Shrugs on the Standing Calf Raise Machine

5) Seated Rear Delt Flys

6) Single Arm Shoulder Shrugs in the Smith Machine

7) Circus Bell

8) 4 times through a 4 Station Tabata cycle with Battle Ropes, Kettle bell swings, Sledgehammer to the Tire, and Rear Delt Flys on the TRX Bands

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) Sit ups

2) Ab Crunch Machine

3) Ab Wheel

4) 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 Cable Rows

2) Dumbell Lat Pull over

3) Seated Behind the Head Lat Pull downs

4) 3 Different Hammer Strength Lat Pulls

5) Seated Lat Pull Over Machine

6) Seated Single Arm Cable Rows

7) Seated Lat Pulls to the Chest

8) Deadlifts

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

1) Barbell Curls

2) Spider Curls

3) Standing Cable Machine Curls

4) Standing Rope Hammer Curls

5) Preacher Curls