Month: January 2019

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

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

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 Bench Press

3) Pec Machine Flys

4) Cable Crossover Machine Pec Flys

5) Flat Bench Dumbell Press

6) Incline Bench Dumbell Flys

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) Dumbell Tricep Kickbacks

4) Seated Tricep Extension Machine

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) Seated Leg Extensions with one leg drops

4) Squats

5) Front Squats

6) Seated Leg Press Machine

7) Seated Calf Raises

8) Standing Calf Raises

9) 14 minutes on the spin bike

 

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

1) Seated Shoulder Side Raise Machine

2) Standing Barbell Shoulder Press

3) Plate Raise

4) Dumbell Shoulder Front Raises with a heavy Dumbell in the opposite hand

5) Seated Barbell Shoulder Shrugs

6) Seated Dumbell Rear Delt Flys

7) Shoulder Shrugs on the Tricep Push down Machine

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) Ab Wheel

2) Sit ups

3) Ab Crunch Machine

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) Lat Pull down machine

2) Seated Lat Pulls to the Chest

3) Seated V-Bar Lat Pull downs

4) Bent Over Barbell Rows

5) Weight Assisted Pull Ups

6) Cable Machine Shotgun Rows

7) Deadlifts

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

1) Standing Barbell Curls

2) Seated Dumbell Curls

3) Preacher Curls

4) Cable Crossover Machine Bicep Pump ups