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It’s Monday February 25th 2019, Shoulders, Forearms, and Abs Day.

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

1) Seated Dumbell Shoulder Press

2) Barbell Shoulder Shrugs

3) Cable Machine Shoulder Front Raises

4) Incline Bench T-bar Shoulder Shrugs

5) Plate Raise

6) Supermans

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) Strive Machine Ab Crunches

2) Strive Machine Ab Twist

3) Ab Wheel

 

 

 

 

 

It’s Friday February 15th 2019, Back, Deadlifts, and Biceps Day.

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

1) V-Bar Lat Pull downs

2) Seated Cable Rows with a wide bar

3) T-bar Rows

4) Hammer Strength Lat Pulls

5) Shotgun Rows

6) Lawnmower Pulls

7) Deadlifts

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

1) Barbell Strict Curls

2) Strive Machine Preacher Curls

3) Spider Curls

4) Seated Concentration Curls

 

 

 

It’s Thursday February 14th 2019, Chest and Triceps Day.

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

1) Flat Bench Press

2) Single Arm Pec Machine Flys

3) Flat Bench Press with a Bent Bar

4) Incline Bench Dumbell Flys

5) Flat Bench Dumbell Flys

6) Push ups

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

1) Seated Tricep Push down Machine

2) Skull Crushers

3) V-Bar Tricep Push downs

4) Dumbell Tricep Kickbacks

 

 

 

It’s Tuesday February 12th 2019, Shoulders, Forearms, and Abs Day.

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

1) Barbell Shoulder Shrugs

2) Barbell Shoulder Press

3) Rear Delt Flys on the Pec Machine

4) Shoulder Shrugs on the Tricep Push down Machine

5) Dumbell Shoulder Shrugs

6) Bent Bar Shoulder Shrugs

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 Twist Machine

2) Crunches

3) Sit ups

 

 

It’s Monday February 11th 2019, Back, Deadlifts, and Biceps Day.

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 Behind the Head Lat Pull downs

3) Incline Bench Cable Machine Rows

4) Bent Over Barbell Rows

5) Seated Cable Rows with a wide bar

6) Lawnmower Pulls

7) Deadlifts

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

1) Cable Machine Curls

2) Preacher Curls

3) Single Arm Cable Machine Curls

4) Bicep Pump ups

 

 

It’s Friday February 8th 2019, Chest and Triceps Day.

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 Press

4) Pec Machine Flys

5) InclineBench Dumbell Flys

6) Resistance Band Push ups

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

1) Seated Tricep Push down Machine

2) V-Bar Tricep Push downs

3) SingleArm Dumbell Tricep Extensions

4) Overhead Rope Tricep Extensions

 

It’s Wednesday February 6th 2019, Shoulders, Forearms, and Abs Day.

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) Cable Machine Shoulder Front Raises

3) Barbell Shoulder Shrugs

4) Cable Machine Shoulder Shrugs

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

6) Seated Dumbell 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) Ab Crunch Bench

2) Sit ups

3) Hanging Leg Raises

4) Ab Wheel

 

 

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