Day: April 9, 2018

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 Behind the Head Shoulder Press

3) Seated Shoulder Side Raises

4) Seated Rear Delt Flies on the Pec Machine

5) Shoulder Shrugs on the Hammer Strength Bench Press

6) Cable Crossover Machine Rear Delt Flys

7) Trap Bar 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) Hanging Leg Raises

2) Sit ups

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 V-Bar Lat Pull downs

4) Seated Behind the Head Lat Pull downs

5) Seated Lat Pull Over Machine

6) Hammer Strength Lat Rows

7) Lying Down Dumbell Lat Pull over

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

1) Standing Barbell Strict Curls

2) Standing Dumbell Curls

3) Cable Machine Bicep Curls

4) Preacher Machine Curls