Day: November 29, 2017

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) Seated Shoulder Side Raises

3) Seated Barbell Shoulder Press

4) Barbell Shoulder Shrugs

5) Rear Delt Flys on the Pec Machine

6) Barbell Shoulder Front Raises

7) Seated Dumbell Rear Delt Flys

8) Dumbell Shoulder Shrugs

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

10) Bodyweight Shoulder Shrugs on the Dip Rack

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) Ab Crunch Machine