It’s Friday December 28th 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) Seated Chest Press Machine

2) Flat Bench Press

3) Incline Bench Dumbell Flys

4) Flat Bench Dumbell Press

5) Svend Press

6) Pec Machine Flys

7) Cable Crossover Machine Pec Flys

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

1) Wide Grip Tricep Push downs

2) Single Arm Cable Machine Tricep Extensions

3) Seated Tricep Push down Machine

4) Dumbell Tricep Kickbacks

5) Cable Machine Tricep Push downs

It’s Wednesday December 26th 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) Standing Barbell Shoulder Press

2) Supermans

3) Single Arm Shoulder Shrugs in the Smith Machine

4) Cable Machine Shoulder Front Raises

5) Cable Machine Shoulder Shrugs

6) Cable Crossover Machine Rear Delt Flys

7) Shoulder Shrugs on the Tricep Push down Machine

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) Decline Bench Sit Ups

2) Resistance Band Sit ups

3) Ab Wheel

4) Ab Twist Machine

It’s Monday December 24th 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 Lat Pull down machine

2) Seated Lat Pulls to the Chest

3) Seated Lat Pulls, one arm at a time

4) Laying down Barbell Lat Pull over

5) Seated Shotgun Rows

6) Weight Assisted  Pull Ups with one arm negatives

7) Deadlifts

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

1) Standing Barbell Curls

2) Preacher Curls

3) Single Arm Cable Curls

4) Cable Machine Bicep Pump ups

It’s Friday December 21st 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) Incline Bench Press

3) Flat Bench Dumbell Flys

4) Pec Machine Flys

5) Incline Bench Dumbell Flys

6) Cable Crossover Machine Pec Flys

7) Incline Bench Champagne Press

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

1) Seated Rope Tricep Push downs

2) Skull Crushers

3) Wide Grip Tricep Push downs

4) Reverse Grip Tricep Cable Curls

 

It’s Thursday December 20th 2018, Leg Day.

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

1) Seated Leg Extensions

2) Seated Hamstring Curls

3) Seated Calf Raises

4) Standing Calf Raises

5) Squats

6) Front Squats

7) Step Forward Hack Squats in the Smith Machine

8) Seated Leg Press Machine

9) Glute Press Machine

10) 14 minutes on the spin bike

It’s Wednesday December 19th 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) Cable Machine Shoulder Rotation

2) Barbell Shoulder Shrugs

3) Cable Crossover Machine Rear Delt Flys

4) Cable Machine Shoulder Front Raises

5) Shoulder Shrugs in the Smith Machine

6) Seated Dumbell Shoulder Press

7) Supermans

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

1) Barbell Forearm Holds

2) Reverse Grip Forearm Curls

3) Regular Grip Forearm Curls

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

1) Planks with the TRX Bands and the stability ball

2) Ab Crunch Machine

3) Ab Crunch Bench

4) Ab Twist Machine

It’s Tuesday December 18th 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 Lat Pulls to the Chest

2) Lat Pull down machine

3) Seated Behind the Head Lat Pull downs

4) Single Arm Cable Lat Pulls

5) Shotgun Rows

6) Seated Low Rows

7) Incline Bench Dumbell Rows

8) Hyper Extensions

9) Deadlifts

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

1) Barbell Strict Curls

2) Preacher Curls

3) Single Arm Cable Curls

4) Seated Dumbell Curls

It’s Monday December 17th 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) Cable Crossover Machine Pec Flys

2) Cable Crossover Machine Pec Flys with a low Grip

3) Flat Bench Press

4) Incline Bench Dumbell Flys

5) Flat Bench Dumbell Press

6) Push ups

7) Seated Chest Press Machine

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

1) V-Bar Tricep Push downs

2) Seated Dumbell Tricep Extensions

3) Wide Grip Tricep Push downs

4) Seated Tricep Push down Machine

5) Rope Tricep Extensions

It’s Friday December 14th 2018, Leg Day.

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

1) Seated Leg Extensions

2) Calf Raise Machine

3) Squats

4) Front Squats

5) Resistance Band Squats

6) Seated Hamstring Curls

7) Leg Press Machine

8) Seated Leg Extensions with one leg drops

9) Glute Press Machine

10) 12 minutes on the spin bike

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