Author: Sonny

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

1) Shoulder Shrugs on the Hammer Strength Bench Press

2) Rear Delt Flys on the Pec Machine

3) Seated Shoulder Side Raises

4) Supermans

5) Dumbell Shoulder Shrugs

6) Dumbell Shoulder Side Raises

7) Seated Dumbell Shoulder Press

8) Seated Dumbell Rear Delt Flys

9) Barbell Front Raises

10) Seated Barbell Shoulder Press

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 Crunches

2) Planks on a stability ball and TRX Bands

3) Ab Wheel

4) 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 Lat Pulls to the Chest

2) Seated Single Arm Cable Lat Pulls

3) 3 Different Hammer Strength Lat Pulls

4) Seated V-Bar Lat Pull downs

5) Shotgun Rows

6) Incline Bench Cable Machine Lat Pull Overs

7) Cable Machine Lat Pulls

8) 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

It’s Tuesday October 17th 2017, Chest and Triceps Day.

We warmed up the Chest with 4 sets of 8-10 reps on

1) Flat Bench Press

2) Resistance Band Flat Bench Press

3) Decline Bench Press

4) Pec Machine Flys

5) Hammer Strength Bench Press

6) Incline Bench Press

7) Flat Bench Dumbell Press

8) Incline Bench Dumbell Flys

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

1) Dumbell Skull Crushers

2) Incline Bench Skull Crushers

3) Overhead Rope Tricep Extensions

4) Cable Machine Tricep Curls

5) 2 Burnout sets of Cable Machine Tricep Push downs