Day: January 10, 2018

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

1) Seated Calf Raises

2) Standing Hamstring Curls

3) Squats

4) Front Squats

5) Resistance Band Squats

6) Resistance Band Dumbell Squats

7) Seated Leg Extensions

8) Seated Hamstring Curls

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) Seated Barbell Shoulder Press

2) Standing Dumbell Shoulder Shrugs

3) Seated Behind the Head Shoulder Press

4) Seated Shoulder Side Raises

5) Barbell Shoulder Shrugs

6) Rear Delt Flys on the Pec Machine

7) Supermans

8) Incline Bench Dumbell Rear Delt Flys

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) Ab Wheel

3) Planks on a stability ball and TRX Bands