Day: October 20, 2017

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) Step Forward Hack Squats in the Smith Machine

6) Standing Calf Raises

7) Seated Hamstring Curls

8) 2 Burnout sets of Seated Leg Extensions

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) 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