Month: December 2018

Today is Shoulders, Forearms, and Abs Day. We warmed up the Shoulders with 4 sets of 8-10 reps on

1) Barbell Shoulder Press

2) Barbell Shoulder Shrugs

3) Cable Crossover Machine Rear Delt Flys

4) Seated Dumbell Rear Delt Flys

5) Cable Machine Shoulder Front Raises

6) Supermans

7) Barbell Front Raises

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

1) Cable Machine Forearm Curls

2) Cable Machine Reverse Grip Forearm Curls

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

1) Weighted Ab Crunches

2) Sit ups

3) Ab Wheel

4) Ab Twist Machine

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

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

1) Seated Leg Extensions

2) Calf Raises

3) Squats

4) Resistance Band Squats

5) Front Squats

6) Seated Hamstring Curls

7) Seated Leg Extensions with one leg drops

8) Glute Press Machine

9) 10 Minutes on the spin bike

Today is Shoulders, Forearms, and Abs Day.  We warmed up the Shoulders with 4 sets of 8-10 reps on

1) Cable Crossover Machine Rear Delt Flys

2) Cable Crossover Machine Shoulder Shrugs

3) Standing Barbell Shoulder Press

4) Barbell Shoulder Shrugs

5) Dumbell Shoulder Front Raises

6) Shoulder Shrugs on the Strive Machine Tricep Push down Machine

7) Seated Dumbell Rear Delt Flys

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 Wheel with a resistance band

3) Strive Machine Ab Crunches

4) Strive Machine Ab Twist

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

1) Seated Lat Pull downs

2) Seated Row Machine

3) Seated Shotgun Rows

4) Seated Lat Pulls to the Chest

5) Seated Behind the Head Lat Pull downs

6) Seated V-Bar Lat Pull downs

7) Weight Assisted Pull Ups with a one arm negative

8) Deadlifts

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

1) Cable Machine Bicep Curls

2) Barbell Drag Curls

3) Cable Machine Bicep Pump ups

4) Barbell Curls

 

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

1) Pec Machine Flys

2) Chest Press Machine

3) Flat Bench Dumbell Press

4) Flat Bench Press

5) Incline Bench Dumbell Press

6) Cable Crossover Machine Pec Flys

7) Dumbell Chest Pump ups

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

1) V-Bar Tricep Push downs

2) Dumbell Tricep Kickbacks

3) Single Arm Cable Machine Tricep Extensions

4) Reverse Grip Tricep Cable Curls

5) Overhead Rope Tricep Extensions

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) Calf Raise Machine

4) Squats

5) Step Forward Hack Squats in the Smith Machine

6) Barbell Calf Raises

7) Seated Leg Press Machine

8) Barbell Deficit Squats

9) 10 Minutes on the spin bike

Today is Shoulders, Forearms, and Abs Day. We warmed up the Shoulders with 4 sets of 8-10 reps on

1) Cable Crossover Machine Rear Delt Flys

2) Cable Machine Shoulder Front Raises

3) Shoulder Shrugs on the Seated Rows

4) Plate Raise

5) Barbell Shoulder Shrugs

6) Seated Dumbell Rear Delt Flys

7) Seated Barbell Shoulder Press

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) Ab Twist Machine

3) Weighted Ab Crunches