Month: September 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) Shoulder Shrugs on the Standing Calf Raise Machine

4) Seated Shoulder Side Raise Machine

5) Shoulder Shrugs on the Hammer Strength Bench Press

6) Rear Delt Flys on the Pec Machine

7) Around the Worlds

8) Seated Dumbell Shoulder Press

9) Dumbell Shoulder Shrugs

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) Sit ups on the Decline Bench Press

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

1) 2 different Hammer Strength Lat Pulls

2) Seated Lat Pulls to the Chest

3) Lying Down Barbell Lat Pull over

4) Lawnmower Pulls

5) Incline Bench Dumbell Rows

6) Seated Behind the Head Lat Pull downs

7) Pull Ups

8) Deadlifts

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

1) Standing Barbell Curls

2) Seated Concentration Curls

3) Cable Machine Curls

4) Cable Crossover Machine Bicep Pump ups

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) Hammer Strength Bench Press

4) Pec Machine Flys

5) Incline Bench Press

6) Hammer Strength Chest Press

7) Resistance Band Push ups

8) Incline Bench Dumbell Flys

9) Flat Bench Close Grip Dumbell Press

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

1) Reverse Grip Bench Press in the Smith Machine

2) Lying Down Barbell Tricep Kickbacks

3) Incline Bench Dumbell Tricep Kickbacks

4) Seated Tricep Extension Machine

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

1) Standing Calf Raises

2) Seated Calf Raises

3) Squats

4) Front Squats

5) Earthquake Squats

6) Resistance Band Squats

7) Leg Press Machine

8) Seated Hamstring Curls

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 Barbell Shoulder Press

2) Plate Raise

3) Shoulder Shrugs on the Standing Calf Raise Machine

4) Supermans

5) Dumbell Shoulder Shrugs

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

7) Seated Dumbell Shoulder Press with Front Delt Pump ups

8) Rear Delt Flys on the Pec Machine

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

1) Weighted Wrist Roll ups

2) Reverse Grip Forearm Curls

3) Regular Grip Forearm Curls

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

1) Ab Wheel

2) Hanging Leg Raises

3) Ab Crunch Bench

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) Laying down Barbell Lat Pull over

3) Seated Lat Pulls to the Chest

4) Seated Rows

5) Seated V-Bar Lat Pull downs

6) Bent Over Rows in the Smith Machine

7) Pull Ups

8) Deadlifts

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

1) Barbell Curls

2) Preacher Curls

3) Spider Curls

4) Seated Dumbell Curls

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

1) Decline Bench Press

2) Flat Bench Press

3) Earthquake Bench Press

4) Incline Bench Dumbell Press

5) Flat Bench Dumbell Press

6) Cable Crossover Machine Pec Flys

7) Hammer Strength Bench Press

8) Resistance Band Push ups

9) Pec Machine Flys

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

1) V-Bar Tricep Push downs

2) Wide Grip Tricep Push downs

3) Skull Crushers

4) Seated Single Arm Dumbell Tricep Extensions

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

1) Seated Calf Raises

2) Standing Calf Raises

3) Squats

4) Step Forward Hack Squats in the Smith Machine

5) Resistance Band Squats

6) Landmine Squats

7) Seated Hamstring Curls

8) Seated Leg Extensions

9) Laying down Hamstring Curls

10) 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 Shoulder Side Raise Machine

3) Seated Barbell Shoulder Press

4) Shoulder Shrugs on the Hammer Strength Lat Pull

5) Rear Delt Flys on the Pec Machine

6) Seated Shoulder Side Raises

7) Barbell Shoulder Front Raises

8) Shoulder Shrugs on the Hammer Strength Bench Press

9) Weighted Sled Pull

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

1) Weighted Wrist Roll ups

2) Reverse Grip Forearm Curls

3) Regular Grip Forearm Curls

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

1) Ab Crunch Machine

2) Ab Wheel

3) Sit ups

4) Ab Crunch Bench

 

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

1) Seated Lat Pulls to the Chest

2) Seated Single Arm Cable Lat Pulls

3) 2 Different Hammer Strength Lat Pulls

4) Bent Over Barbell Rows

5) Cable Machine Rows

6) Seated Behind the Head Lat Pull downs

7) Lying Down Dumbell Lat Pull over

8) Dumbell Lawnmower Pulls

9) Deadlifts

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

1) Barbell Drag Curls

2) Barbell Strict Curls

3) Cable Machine Curls

4) Preacher Curls

5) Preacher Machine Curls