Month: May 2018

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 Raise Machine

3) Seated Barbell Shoulder Press

4) Barbell Shoulder Shrugs

5) Supermans

6) Plate Raise

7) Trap Bar Shoulder Shrugs

8) Standing Barbell Shoulder Press

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) Sit ups

2) Ab Crunch Bench

3) Ab Crunch Machine

4) Ab Wheel

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

1) Seated Single Arm Cable Lat Pull downs

2) Seated Lat Pulls to the Chest

3) 2 Different Hammer Strength Lat Pulls

4) Dumbell Lat Pull over

5) Dumbell Lawnmower Pulls

6) Barbell Lat Pull over

7) Deadlifts

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

1) Barbell Strict Curls

2) Seated Concentration Curls

3) Cable Machine 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) Hammer Strength Bench Press

2) Pec Machine Flys

3) Flat Bench Press

4) Resistance Band Flat Bench Press

5) Decline Bench Press

6) Resistance Band Push ups

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

1) V-Bar Tricep Push downs

2) Overhead Rope Tricep Extensions

3) Seated Tricep Push down Machine

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

1) Seated Leg Extensions  (8 sets, adding additional weight each time)

2) Squats

3) Front Squats

4) Standing Calf Raises

5) Landmine Squats

6) Standing Hamstring Curls

7) Dumbell Squats

8) Bodyweight Hamstring Curls

9) 10 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) Barbell Shoulder Shrugs

2) Seated Barbell Shoulder Press

3) Seated Shoulder Side Raise Machine

4) Rear Delt Flys on the Pec Machine

5) Seated Hammer Strength Shoulder Press Machine

6) Dumbell Front Raises with a heavy Dumbell in the opposite hand

7) Shoulder Shrugs on the Standing Calf Raise Machine

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) Planks on a stability ball and TRX Bands

2) Ab Wheel

3) Ab Crunch Bench

 

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

1) Seated Lat Pulls to the Chest

2) Seated Behind the Head Lat Pull downs

3) 2 Different Hammer Strength Lat Pulls

4) Seated Lat Pull Over Machine

5) Seated Single Arm Cable Rows

6) Dumbell Lat Pull over

7) Good Mornings

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

1) Cable Machine Bicep Pump ups

2) Preacher Curls

3) Dumbell Concentration Curls

4) Preacher Machine Curls

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

1) Single Arm Pec Machine Flys

2) Hammer Strength Wide Grip Bench Press

3) Flat Bench Dumbell Press

4) Incline Bench Dumbell Flys

5) Incline Bench Dumbell Press

6) Incline Bench Svend Press

7) Svend Press

8) Flat Bench Single Arm Barbell Press

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

1) V-Bar Tricep Push downs

2) Cable Machine Tricep Extensions

3) Skull Crushers

4) Overhead Dumbell Tricep Extensions

5) Cable Machine Rope Tricep Push downs

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

1) Seated Calf Raises

2) Seated Leg Extensions

3) Seated Hamstring Curls

4) Squats

5) Resistance Band Squats

6) Front Squats

7) Landmine Squats

8) Seated Leg Extensions

9) 10 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) Shoulder Shrugs on the Hammer Strength Bench Press

3) Seated Dumbell Shoulder Press

4) Shoulder Side Raise Machine

5) Barbell Front Raises

6) Dumbell Shoulder Shrugs

7) Incline Bench Dumbell Rear Delt Flys

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 Bench

3) Sit ups

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

1) Bent Over Barbell Rows

2) 2 different Hammer Strength Lat Pulls

3) Seated Low Cable Rows

4) Seated Behind the Head Lat Pull downs

5) Seated V-Bar Lat Pull downs

6) Seated Lat Pulls to the Chest

7) Deadlifts

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

1) Preacher Curls

2) Cable Machine Curls

3) Barbell Strict Curls