Day: September 27, 2018

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

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

1) Standing Calf Raise Machine

2) Squats

3) Resistance Band Squats

4) Front Squats

5) Step Forward Hack Squats in the Smith Machine

6) Seated Calf Raises

7) Seated Hamstring Curls

8) Seated Leg Extensions

9) 10 Minutes on the spin bike