Day: January 9, 2019

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) Step Forward Hack Squats in the Smith Machine

4) Squats

5) Resistance Band Squats

6) Earthquake Squats

7) Seated Hamstring Curls

8) Seated Leg Press Machine

9) Standing Glute Machine

10) 16 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) Seated Shoulder Press Machine

2) Seated Shoulder Side Raise Machine

3) Shoulder Shrugs on the Seated Tricep Push down Machine

4) Barbell Shoulder Shrugs

5) Cable Machine Shoulder Front Raises

6) Seated Barbell Shoulder Press

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 Cable Curls

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

1) Ab Crunch Machine

2) Sit ups

3) Rope Crunches

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 Behind the Head Lat Pull downs

2) Seated Lat Pull downs, one arm at a time

3) Lat Pull down machine

4) Cable Machine Bent Over Rows

5) V-Bar Lat Pull downs

6) Barbell Lat Pull over

7) Deadlifts

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

1) Barbell Strict Curls

2) Preacher Curls

3) Cable Machine Curls

4) Cable Machine Bicep Pump ups

5) Seated Dumbell Concentration Curls