Day: April 30, 2018

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

1) 2 different 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 Low Cable Rows

6) Seated Single Arm Lat Pull downs

7) Rack Deadlifts

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

1) Barbell Strict Curls

2) Preacher Curls

3) Spider Curls

4) Cable Machine Bicep Pump ups

Today is Chest and Triceps day. We warmed up the Chest with 4 sets of 8-10 reps on

1) Flat Bench Press

2) Incline Bench Press

3) Decline Bench Press

4) Hammer Strength Bench Press

5) Pec Machine Flys

6) Flat Bench Dumbell Flys

7) Resistance Band Push ups

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

1) V-Bar Tricep Push downs

2) Rope Tricep Push downs

3) Cable Machine Reverse Grip Curls

4) Seated Tricep Push down Machine