Day: December 11, 2017

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) Squats

4) Front Squats

5) Landmine Squats

6) Hip Sled Leg Press

7) Seated Calf Raises

8) Standing Hamstring Curls

9) Seated Leg Extensions with one leg drops

10) 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) Seated Barbell Shoulder Press

2) Barbell Shoulder Shrugs

3) Bodyweight Shoulder Shrugs in the Dip Rack

4) Seated Shoulder Side Raises

5) Rear Delt Flys on the Pec Machine

6) Shoulder Shrugs on the Hammer Strength Bench Press

7) Seated Dumbell Rear Delt Flys

8) Dumbell Shoulder Shrugs

9) Dumbell Shoulder Side Raises

10) 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) Sit ups

2) Ab Wheel

3) Ab Crunch Bench

 

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

1) 2 different Hammer Strength Lat Pulls

2) Seated Lat Pulls to the Chest

3) Lawnmower Pulls

4) Cable Machine Shotgun Rows

5) Seated Lat Pull Over Machine

6) Seated Behind the Head Lat Pull downs

7) Seated Single Arm Cable Lat Pulls

8) Seated Rows

9) Bent Over Barbell Rows

10) Deadlifts

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

1) Preacher Curls

2) Seated Dumbell Concentration Curls

3) Barbell Strict Curls with a resistance band

4) Dumbell Hammer Curls

5) Cable Machine Bicep Pump ups