Day: January 26, 2018

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

1) Seated Leg Extensions

2) Standing Calf Raises

3) Standing Hamstring Curls

4) Squats

5) Resistance Band Squats

6) Leg Press

7) Step Forward Hack Squats in the Smith Machine

8) Seated Leg Extensions with a resistance band

9) 15 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 Shoulder Press Machine

2) Seated Shoulder Side Raises

3) Seated Barbell Behind the Head Shoulder Press

4) Seated Barbell Shoulder Press

5) Dumbell Shoulder Shrugs

6) Single Arm Shoulder Shrugs in the Smith Machine

7) Seated Single Arm Shoulder Press in the Smith Machine

8) Seated 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) Sit ups

3) Ab Wheel