Author: Sonny

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

1) Seated Shoulder Side Raises

2) Seated Shoulder Press Machine

3) Rear Delt Flys on the Pec Machine

4) Shoulder Shrugs on the Hammer Strength Bench Press

5) Supermans

6) Plate Raise

7) Seated Dumbell Rear Delt Flys

8) Seated Barbell Behind the Head Shoulder Press

9) Shoulder Shrugs on the Standing Calf Raise Machine

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) Inverted Sit ups

2) Ab Crunch Bench

3) Sit ups

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 Lat Pull Over Machine

3) Pull Ups

4) Seated Single Arm Cable Lat Pulls

5) Seated Low Rows

6) Seated Behind the Head Lat Pull downs

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

8) Seated V-Bar Lat Pull downs

9) Deadlifts

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

1) Standing Dumbell Curls

2) Preacher Curls

3) Spider Curls

4) Seated 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) Decline Bench Press

3) Incline Bench Press

4) Hammer Strength Bench Press

5) Flat Bench Dumbell Press

6) Cable Crossover Machine Pec Flys

7) Incline Bench Dumbell Pump ups

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

1) Straight Bar Tricep Push downs

2) Overhead Rope Tricep Extensions

3) Rope Tricep Push downs

4) Reverse Grip Tricep Curls

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

1) Seated Leg Extensions

2) Squats

3) Resistance Band Squats

4) Front Squats

5) Landmine Squats

6) Dumbell Squats

7) Seated Calf Raises

8) Standing Hamstring Curls

9) Seated Hamstring Curls

10) Seated Leg Extensions with a resistance band

11) 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 Barbell Shoulder Press

2) Barbell Shoulder Shrugs

3) Rear Delt Flys on the Pec Machine

4) Barbell Shoulder Front Raises

5) Dumbell Shoulder Side Raises

6) Supermans

7) Seated Dumbell Shoulder Press with Front Delt Pump ups

8) Dumbell Shoulder Shrugs

9) Seated Shoulder Press in the Smith Machine

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

1) Weighted Wrist Roll ups

2) Reverse Grip Forearm Curls

3) Regular Grip Forearm Curls

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

1) Ab Wheel

2) Weighted Ab Crunches

3) Hanging Leg Raises

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

1) Seated Lat Pulls to the Chest

2) Seated Rows

3) 2 Different Hammer Strength Lat Pulls

4) Seated V-Bar Lat Pull downs

5) Seated Behind the Head Lat Pull downs

6) Incline Bench Dumbell Rows

7) Seated Single Arm Cable Lat Pulls

8) Lawnmower Pulls

9) Good Mornings

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

1) Strict Curls

2) Preacher Curls

3) Standing Barbell Curls

4) Preacher 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) Decline Dumbell Flys

4) Flat Bench Dumbell Press

5) Incline Bench Dumbell Press

6) Hammer Strength Bench Press

7) Pec Machine Flys

8) Reverse Grip Bench Press

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

1) Barbell Skull Crushers

2) Seated Barbell Tricep Extensions

3) Cable Machine Tricep Push downs

4) Dumbell Skull Crushers

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) Earthquake Squats

5) Resistance Band Squats

6) Resistance Band Dumbell Squats

7) Seated Calf Raises

8) Standing Hamstring Curls

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

1) Rear Delt Flys on the Pec Machine

2) Shoulder Shrugs on the Hammer Strength Bench Press

3) Plate Raise

4) Supermans

5) Seated Dumbell Shoulder Press

6) Side Shoulder Raises

7) Seated Barbell Shoulder Press

8) Dumbell Shoulder Shrugs

9) Seated Dumbell Rear Delt Flys

10) 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) Weighted Ab Crunches

2) Ab Wheel with a resistance band

3) Ab Crunch Machine

4) Sit ups

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

1) Seated Lat Pulls to the Chest

2) 2 Different Hammer Strength Lat Pulls

3) Cable Rows

4) Cable Machine Shotgun Rows

5) Seated Behind the Head Lat Pull downs

6) Incline Bench Cable Machine Lat Pull over

7) Seated V-Bar Lat Pull downs

8) Dumbell Pull over

9) Single Arm Lat Pull downs

10) Incline Bench Dumbell Rows

11) Deadlifts

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

1) Preacher Curls

2) Spider Curls

3) Strict Curls

4) Seated Dumbell Curls