Day: January 14, 2019

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

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

1) Bent Over Barbell Rows

2) Seated Lat Pulls to the Chest

3) Seated Behind the Head Lat Pull downs

4) Seated Lat Pull down machine

5) Seated Cable Rows

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) Single Arm Cable Curls

3) Standing Dumbell Curls

4) Cable Crossover Machine Bicep Pump ups

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

1) Flat Bench Press

2) Decline Bench Press

3) Incline Bench Press

4) Pec Machine Flys

5) Cable Crossover Machine Pec Flys

6) Flat Bench Dumbell Press

7) Seated Bench Press Machine

8) Resistance Band Push ups

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

1) Wide Grip Tricep Push downs

2) Dumbell Tricep Kickbacks

3) Cable Machine Tricep Extensions

4) Skull Crushers

5) Seated Tricep Push down Machine