It’s Wednesday November 14th 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 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

It’s Tuesday November 13th 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) 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

It’s Monday November 12th 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) Pec Machine Flys

3) Hammer Strength Bench Press

4) Flat Bench Dumbell Press

5) Incline Bench Dumbell Press

6) Flat Bench Single Arm Barbell Press

7) Cable Crossover Machine Pec Flys

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

1) Skull Crushers

2) V-Bar Tricep Push downs

3) Bodyweight Tricep Press

4) Seated Tricep Push down Machine

It’s Thursday November 8th 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) Rear Delt Flys on the Pec Machine

2) Seated Shoulder Side Raise Machine

3) Seated Barbell Shoulder Press

4) Shoulder Shrugs on the Standing Calf Raise Machine

5) Dumbell Shoulder Shrugs

6) Leaning Dumbell Shoulder Side Raises

7) Seated Dumbell Shoulder Press

8) Supermans

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) Sit ups

2) Hanging Leg Raises

3) Ab Wheel

4) Ab Crunch Machine

It’s Wednesday November 7th 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) 2 different Hammer Strength Lat Pulls

2) Bent Over Barbell Rows

3) Hammer Strength Lat Pull

4) Seated Cable Rows

5) Seated Behind the Head Lat Pull downs

6) Incline Bench Dumbell Rows

7) Seated V-Bar Lat Pull downs

8) Deadlifts

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

1)  Barbell Strict Curls

2) Cable Machine Rope Hammer Curls

3) Preacher Curls

4) Preacher Machine Curls

It’s Tuesday November 6th 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 Push ups

4) Pec Machine Flys

5) Hammer Strength Bench Press

6) Incline Bench Press

7) Flat Bench Dumbell Press

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

1) V-Bar Tricep Push downs

2) Skull Crushers

3) Incline Bench Dumbell Tricep Extensions

4) Wide Grip Tricep Push downs

5) Lying Down Barbell Tricep Kickbacks

It’s Monday November 5th 2018, Leg Day.

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

1) Squats

2) Front Squats

3) Earthquake Squats

4) Resistance Band Squats

5) Landmine Squats

6) Standing Calf Raises

7) Seated Leg Extensions

8) Seated Hamstring Curls

9) 7-7-7 on the Seated Leg Extensions  with Toes in, Toes out, and Toes Straight

10) 10 Minutes on the spin bike

It’s Friday November 2nd 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) Bent Bar Shoulder Shrugs

2) Standing Barbell Shoulder Press

3) Strive Machine Shoulder Side Raises

4 ) Strive Machine Seated Shoulder Press

5) Strive Machine Shoulder Shrugs

6) Hammer Strength Shoulder Press

7) Shoulder Shrugs on the Hammer Strength Lat Rows

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

1) Regular Grip Forearm Curls

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

1) Sit ups

2) Ab Crunch Machine

3) Strive Machine Ab Twist

4) Strive Machine Ab Crunches

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