Day: October 9, 2018

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

1) Flat Bench Press

2) Hammer Strength Bench Press

3) Decline Bench Press

4) Bench Press to the throat in the Smith Machine

5) Hammer Strength Chest Press

6) Flat Bench Dumbell Press

7) Incline Bench Dumbell Flys

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

1) Rope Tricep Push downs

2) Wide Grip Tricep Push downs

3) Skull Crushers

4) Incline Bench Dumbell Tricep Kickbacks

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

1) Squats

2) Front Squats

3) Step Forward Hack Squats in the Smith Machine

4) Resistance Band Squats

5) Resistance Band Dumbell Squats

6) Seated Calf Raises

7) Seated Hamstring Curls

8) Seated Leg Extensions

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) Seated Barbell Shoulder Press

5) Bodyweight Shoulder Shrugs in the Dip Rack

6) Single Arm Shoulder Shrugs on the Smith Machine

7) Seated Dumbell Rear Delt Flys

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

9) Cable Machine Shoulder Pulls

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) Resistance Band Ab Wheel

2) Hanging Leg Raises

3) Planks on a stability ball and TRX Bands

4) Sit ups