Author: Sonny

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

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

1) Seated Chest Press Machine

2) Flat Bench Press

3) Incline Bench Dumbell Flys

4) Flat Bench Dumbell Press

5) Svend Press

6) Pec Machine Flys

7) Cable Crossover Machine Pec Flys

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

1) Wide Grip Tricep Push downs

2) Single Arm Cable Machine Tricep Extensions

3) Seated Tricep Push down Machine

4) Dumbell Tricep Kickbacks

5) Cable Machine Tricep Push downs

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

1) Seated Leg Extensions

2) Seated Calf Raises

3) Standing Calf Raises

4) Squats

5) Resistance Band Squats

6) Front Squats

7) Bodyweight Hamstring Curls

8) Seated Hamstring Curls

9) 15 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) Standing Barbell Shoulder Press

2) Supermans

3) Single Arm Shoulder Shrugs in the Smith Machine

4) Cable Machine Shoulder Front Raises

5) Cable Machine Shoulder Shrugs

6) Cable Crossover Machine 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) Decline Bench Sit Ups

2) Resistance Band Sit ups

3) Ab Wheel

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 Lat Pull down machine

2) Seated Lat Pulls to the Chest

3) Seated Lat Pulls, one arm at a time

4) Laying down Barbell Lat Pull over

5) Seated Shotgun Rows

6) Weight Assisted  Pull Ups with one arm negatives

7) Deadlifts

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

1) Standing Barbell Curls

2) Preacher Curls

3) Single Arm Cable Curls

4) Cable 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) Incline Bench Press

3) Flat Bench Dumbell Flys

4) Pec Machine Flys

5) Incline Bench Dumbell Flys

6) Cable Crossover Machine Pec Flys

7) Incline Bench Champagne Press

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

1) Seated Rope Tricep Push downs

2) Skull Crushers

3) Wide Grip Tricep Push downs

4) Reverse Grip Tricep Cable Curls