Day: March 28, 2018

Today is Shoulders, Forearms, and Abs Day . We warmed up the Shoulders with 4 sets of 8-10 reps on

1) Seated Shoulder Side Raise Machine

2) Shoulder Shrugs on the Hammer Strength Bench Press

3) Seated Barbell Shoulder Press

4) Seated Barbell Behind the Head Shoulder Press

5) Standing Dumbell Shoulder Shrugs

6) Rear Delt Flys on the Pec Machine

7) Barbell Front Raises

8) Trap Bar Shoulder Shrugs

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

1) Reverse Grip Forearm Curls

2) Weighted Wrist Roll ups

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

1) Ab Crunch Bench

2) Hanging Leg Raises

3) Ab Wheel

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

1) Hammer Strength Lat Pulls

2) Seated Lat Pulls to the Chest

3) Seated Behind the Head Lat Pull downs

4) Seated V-Bar Lat Pull downs

5) Seated Lat Pull Over Machine

6) Seated Hammer Strength Rows

7) Laying down Barbell Lat Pull over

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

1) Standing Barbell Curls

2) Preacher Curls

3) Concentration Curls

4) Cable Machine Curls