Day: November 14, 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) Seated Shoulder Side Raise Machine

3) Shoulder Shrugs on the Hammer Strength Bench Press

4) Rear Delt Flys on the Pec Machine

5) Plate Raise

6) Standing Dumbell Shoulder Shrugs

7) Seated Dumbell Rear Delt Flys

8) Standing Barbell Shoulder Press

9) Trap Bar Shoulder Shrugs

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

1) Regular Grip Forearm Curls

2) Reverse Grip Forearm Curls

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

1) Sit ups

2) Ab Crunch Machine

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) Seated Single Arm Cable Lat Pulls

2) Seated Lat Pull Over Machine

3) 2 Different Hammer Strength Lat Pulls

4) Lawnmower Pulls

5) Barbell Rows in the Smith Machine

6) Seated Cable Machine Rows

7) Deadlifts

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

1) Barbell Strict Curls

2) Preacher Curls

3) Seated Concentration Curls