Day: August 6, 2018

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

1) Seated Shoulder Side Raises

2) Shoulder Shrugs on the Hammer Strength Bench Press

3) Rear Delt Flys on the Pec Machine

4) Plate Raise

5) Seated Behind the Head Shoulder Press

6) Seated Barbell Shoulder Press

7) Bodyweight Shoulder Shrugs in the Dip Rack

8) Supermans

9) Seated Dumbell Shoulder Press

10) Cable Crossover Machine Rear Delt Flys

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 Wrist Roll ups

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

1) Sit ups

2) Ab Wheel

3) Ab Crunch Machine

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

1) 2 different Hammer Strength Lat Pulls

2) Bent Over Barbell Rows

3) Seated Lat Pulls to the Chest

4) Seated V-Bar Lat Pull downs

5) Lying Down Dumbell Lat Pull over

6) Seated Behind the Head Lat Pull downs

7) Seated Cable Rows

8) Shotgun Rows

9) Cable Crossover Machine Lat Pulls

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

1) Spider Curls

2) Cable Machine Curls

3) Barbell Strict Curls

4) Barbell Curls