Day: December 16, 2018

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

1) Seated Rows

2) Seated Lat Pull down machine

3) Bent Over Barbell Rows

4) Seated Lat Pulls to the Chest

5) Seated Behind the Head Lat Pull downs

6) Shotgun Rows

7) V-Bar Lat Pull downs

8) Deadlifts

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

1)  Barbell Curls

2) Standing Dumbell Curls

3) Cable Machine Curls

4) Preacher Curls

 

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

1) Chest Press Machine

2) Pec Machine Flys

3) Flat Bench Press

4) Flat Bench Dumbell Press

5) Cable Crossover Machine Pec Flys

6) Pec Flys with a low Grip

7) Svend Press

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

1) V-Bar Tricep Push downs

2) Cable Machine Tricep Extensions

3) Seated Dumbell Tricep Extensions

4) Laying down Barbell Tricep Kickbacks

5) Skull Crushers