Day: March 13, 2018

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

1) Seated Calf Raises

2) Landmine Squats

3) Hip Sled Leg Press

4) Squats

5) Front Squats

6) Seated Hamstring Curls

7) Seated Leg Extensions

8) 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 Barbell Shoulder Press

2) Seated Barbell Behind the Head Shoulder Press

3) Seated Shoulder Side Raises

4) Shoulder Shrugs on the Hammer Strength Bench Press

5) Rear Delt Flys on the Pec Machine

6) Seated Dumbell Shoulder Press

7) Barbell Shoulder Shrugs

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

1) Regular Grip Forearm Curls

2) Reverse Grip Forearm Curls

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

1) Ab Wheel

2) Ab Crunch Machine

3) Sit ups