It’s Thursday September 27th 2018, Chest and Triceps Day.

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

1) Single Arm Pec Machine Flys

2) Hammer Strength Bench Press

3) Incline Bench Press

4) Flat Bench Press

5) Single Arm Barbell Press

6) Incline Bench Press

7) Flat Bench Dumbell Flys

8) Incline Bench Dumbell Flys

9) Cable Crossover Machine Pec Flys

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

1) Rope Tricep Push downs

2) Skull Crushers

3) Dumbell Tricep Kickbacks

4) Wide Grip Tricep Push downs

5) Tricep Cable Curls

It’s Tuesday September 25th 2018, Shoulders, Forearms, and Abs Day.

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

1) Standing Barbell Front Raises

2) Seated Barbell Shoulder Press

3) Shoulder Shrugs in the Smith Machine

4) Supermans

5) Seated Dumbell Shoulder Press

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

7) Shoulder Shrugs on the Hammer Strength Bench Press

8) Rear Delt Flys on the Pec Machine

9) Seated Shoulder Side Raise Machine

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 Wheel

3) Ab Crunch Bench

4) Sit ups

It’s Monday September 24th 2018, Back, Good Mornings, and Biceps Day.

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

1) 3 different Hammer Strength Lat Pulls

2) Seated V-Bar Lat Pull downs

3) Seated Cable Rows

4) Seated Lat Pulls to the Chest

5) Lawnmower Pulls

6) Laying down Barbell Lat Pull over

7) Bodyweight Horizontal Pull Ups

8) Good Mornings

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

1) Standing Barbell Curls

2) Seated Dumbell Concentration Curls

3) Spider Curls

4) Cable Machine Rope Hammer Curls

It’s Friday September 21st 2018, Chest and Triceps Day.

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) Resistance Band Bench Press

4) Pec Machine Flys

5) Hammer Strength Bench Press

6) Incline Bench Dumbell Press

7) Flat Bench Dumbell Press

8) Svend Press

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

1) Wide Grip Tricep Push downs

2) Incline Bench Dumbell Tricep Kickbacks

3) Lying Down Barbell Tricep Extensions

4) Seated Tricep Push down Machine

It’s Wednesday September 19th 2018, Shoulders, Forearms, and Abs Day.

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) Seated Behind the Head Barbell Shoulder Press

3) Rear Delt Flys on the Pec Machine

4) Shoulder Shrugs on the Hammer Strength Bench Press

5) Plate Raise

6) Single Arm Shoulder Shrugs in the Smith Machine

7) Dumbell Shoulder Front Raises with a heavy Dumbell in the opposite hand

8) Seated Dumbell Shoulder Press with Front Delt Pump ups

9) Supermans

10) Standing Barbell Shoulder Press

11) Standing Barbell Behind the Head Shoulder Press

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) Ab Crunch Machine

3) Sit ups

4) Ab Wheel with a resistance band

It’s Tuesday September 18th 2018, Back, Deadlifts, and Biceps Day.

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

1) 3 different Hammer Strength Lat Pulls

2) Single Arm Lat Pulls on 2 different Hammer Strength Lat Pulls

3) Hyper Extensions

4) Incline Bench Dumbell Rows

5) Barbell Rows in the Smith Machine

6) Seated V-Bar Lat Pull downs

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) Preacher Curls

3) Seated Dumbell Concentration Curls

It’s Monday September 17th 2018, Chest and Triceps Day.

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

1) Pec Machine Flys

2) Decline Bench Press

3) Flat Bench Press

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

5) Hammer Strength Decline Bench Press

6) Hammer Strength Incline Bench Press

7) Flat Bench Dumbell Press

8) Incline Bench Dumbell Flys

9) Flat Bench Dumbell Flys

10) Cable Crossover Machine Pec Flys

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

1) Reverse Grip Bench Press in the Smith Machine

2) V-Bar Tricep Push downs

3) Wide Bar Tricep Push downs

4) Single Arm Cable Tricep Curls

5) Laying down Barbell Tricep Kickbacks

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