It’s Thursday January 24th 2019, 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 Dumbell Shoulder Press

2) Single Arm Shoulder Shrugs in the Smith Machine

3) Around the Worlds

4) Shoulder Shrugs on the Tricep Push down Machine

5) Cable Crossover Machine Rear Delt Flys

6) Barbell Shoulder Shrugs

7) Seated Dumbell Rear Delt Flys

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

1) Regular Grip Forearm Cable Curls

2) Reverse Grip Forearm Cable Curls

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

1) Ab Crunch Machine

2) Leg Raises

3) Ab Wheel with a resistance band

It’s Wednesday January 23rd 2019, 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 behind the Head Lat Pull downs

2) Seated Lat Pulls to the Chest

3) Seated Lat Pull down machine

4) Bent Over Barbell Rows

5) Seated V-Bar Lat Pull downs

6) Seated Cable Rows

7) Deadlifts

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

1) Barbell Curls

2) Single Arm Cable Curls

3) Cable Crossover Machine Bicep Pump ups

4) Seated Bicep Curl Machine

It’s Tuesday January 22nd 2019, 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) Flat Bench Dumbell Press

3) Earthquake Bench Press

4) Incline Bench Dumbell Flys

5) Flat Bench Dumbell Flys

6) Seated Chest Press Machine

7) Cable Crossover Machine Pec Flys

8) Pec Machine Flys

9) Resistance Band Push ups

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

1) V-Bar Tricep Push downs

2) Cable Machine Single Arm Tricep Extensions

3) Strive Machine Tricep Push down Machine

4) Skull Crushers

5) Dumbell Tricep Kickbacks

It’s Monday January 21st 2019, 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) Standing Calf Raises

4) Step Forward Hack Squats in the Smith Machine

5) Squats

6) Front Squats

7) Resistance Band Squats

8) Calf Raises on the Leg Press Machine

9) 18 minutes on the spin bike

It’s Friday January 18th 2019, 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) Barbell Shoulder Shrugs

2) Barbell Shoulder Press

3) Supermans

4) Seated Dumbell Rear Delt Flys

5) Shoulder Shrugs on the Seated Tricep Push down Machine

6) Cable Crossover Machine Rear Delt Flys

7) Plate Raise

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

1) Regular Grip Forearm Curls

2) Reverse Grip Forearm Cable Curls

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

1) Ab Crunch Machine

2) Sit ups

3) Ab Wheel

4) Planks on a stability ball and TRX Bands

It’s Thursday January 17th 2019, 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 behind the Head Lat Pull downs

2) Seated Lat Pulls to the Chest

3) Seated Cable Rows

4) Pull Ups

5) Cable Machine Bent Over Rows

6) Lat Pull down machine

7) Deadlifts

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

1) Spider Curls

2) Seated Dumbell Curls

3) Cable Machine Curls

4) Bicep Curl Machine

5) Cable Crossover Machine Bicep Pump ups

It’s Wednesday January 16th 2019, 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 Dumbell Flys

3) Flat Bench Dumbell Press

4) Pec Machine Flys

5) Dumbell pump ups

6) Cable Crossover Machine Pec Flys

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) Single Arm Cable Machine Tricep Extensions

3) Skull Crushers

4) Wide Grip Tricep Push downs

5) Dumbell Tricep Kickbacks

It’s Tuesday January 15th 2019, Leg Day.

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

1) Seated Leg Extensions

2) Standing Calf Raises

3) Squats

4) Front Squats

5) Earthquake Squats

6) Resistance Band Landmine Squats

7) Seated Hamstring Curls

8) Bodyweight Hamstring Curls

9) Seated Leg Extensions with one leg drops

10) 18 minutes on the spin bike

It’s Monday January 14th 2019, 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) Barbell Shoulder Shrugs

2) Cable Machine Shoulder Raises

3) Seated Barbell Shoulder Press

4) Seated Behind the Head Shoulder Press

5) Dumbell Front Raises with a heavy Dumbell in the opposite hand

6) Shoulder Shrugs on the Seated Tricep Push down Machine

7) Cable Crossover Machine 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) Ab Crunch Machine

2) Sit ups

3) Ab Wheel

4) Hanging Leg Raises

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