Author: Sonny

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

1) 3 different Hammer Strength Lat Pulls

2) Seated V-Bar Lat Pull downs

3) Seated Behind the Head Lat Pull downs

4) Shotgun Rows

5) Lat Pull Over Machine

6) Seated Lat Pulls to the Chest

7) Seated Single Arm Cable Lat Pulls

8) Lawnmower Pulls

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

10) Deadlifts

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

1) Preacher Curls

2) Strict Curls with a resistance band

3) Standing Dumbell Curls

4) Single Arm Cable 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 Dumbell Flys

3) Incline Bench Dumbell Press

4) Flat Bench Dumbell Press

5) Pec Machine Flys

6) Hammer Strength Bench Press

7) Seated Chest Press Machine

8) Reverse Grip Bench Press

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

1) Rope Tricep Push downs

2) Skull Crushers

3) Reverse Grip Cable Curls

4) Incline Bench Cable Machine 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) Squats

4) Resistance Band Squats

5) Front Squats

6) Step Forward Hack Squats in the Smith Machine

7) Seated Calf Raises

8) Standing Hamstring Curls

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) Seated Shoulder Press Machine

2) Seated Shoulder Side Raises

3) Seated Barbell Shoulder Press

4) Barbell Shoulder Shrugs

5) Rear Delt Flys on the Pec Machine

6) Barbell Shoulder Front Raises

7) Seated Dumbell Rear Delt Flys

8) Dumbell Shoulder Shrugs

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

10) Bodyweight Shoulder Shrugs on the Dip Rack

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 Crunch Bench

2) Sit ups

3) Ab Crunch Machine

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

1) 3 different Hammer Strength Lat Pulls

2) Bent Over Barbell Rows

3) Cutlers

4) Seated V-Bar Lat Pull downs

5) Seated Behind the Head Lat Pull downs

6) Incline Bench Dumbell Rows

7) Seated Lat Pull Over Machine

8) Seated Lat Pulls to the Chest

9) Seated Single Arm Cable Rows

10) Seated Single Arm Lat Pulls

11) Deadlifts

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

1) Strict Curls

2) Preacher Curls

3) Spider Curls

4) Standing Cable Machine 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) Decline Bench Press

3) Cable Crossover Machine Pec Flys

4) Flat Bench Dumbell Press

5) Pec Machine Flys

6) Hammer Strength Bench Press

7) Incline Bench Press

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

1) Cable Machine Tricep Push downs

2) Rope Tricep Push downs

3) Incline Bench Tricep Push downs

4) Reverse Grip Tricep Cable Curls

5) Seated Dumbell Tricep Extensions

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

1) Seated Barbell Shoulder Press

2) Barbell Shoulder Shrugs

3) Rear Delt Flys on the Pec Machine

4) Barbell Front Shoulder Raises

5) Single Arm Shoulder Shrugs in the Smith Machine

6) Supermans

7) Incline Bench Dumbell Rear Delt Flys

8) Dumbell Shoulder Shrugs

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

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) Ab Crunch Bench

3) Ab Crunch Machine

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

1) Seated Single Arm Cable Lat Pulls

2) Seated Lat Pulls to the Chest

3) 2 Different Hammer Strength Lat Pulls

4) Seated Cable Rows

5) Seated Behind the Head Lat Pull downs

6) Seated V-Bar Lat Pull downs

7) Incline Bench Cable Machine Lat Pull over

8) Shotgun Rows

9) Bent Over Barbell Rows with a resistance band

10) Bodyweight Pull Ups

11) Deadlifts

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

1) Bicep Strict Curls

2) Preacher Curls

3) Seated 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) Pec Machine Flys

2) Seated Incline Bench Press Machine

3) Decline Bench Press

4) Seated Bench Press Machine

5) Hammer Strength Bench Press

6) Incline Bench Press

7) Flat Bench Dumbell Press

8) Cable Crossover Machine Pec Flys

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

1) Skull Crushers

2) Dumbell Skull Crushers

3) Rope Tricep Push downs

4) Reverse Grip Tricep Cable Curls

5) Dumbell Tricep Kickbacks

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

1) Seated Leg Extensions

2) Squats

3) Front Squats

4) Resistance Band Squats

5) Earthquake Squats

6) Step Forward Hack Squats in the Smith Machine

7) Seated Calf Raises

8) Standing Hamstring Curls

9) 5 minutes on the spin bike