Day: May 7, 2018

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) Shoulder Shrugs on the Hammer Strength Bench Press

4) Seated Shoulder Side Raise Machine

5) Rear Delt Flys on the Pec Machine

6) Seated Single Arm Shoulder Press in the Smith Machine

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) Hanging Leg Raises

2) Ab Wheel

3) Ab Crunch Bench

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 Pull downs

3) Seated Behind the Head Lat Pull down

4) 2 different Hammer Strength Lat Pulls

5) Bent Over Barbell Rows

6) Lawnmower Pulls

7) Deadlifts

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

1) Barbell Strict Curls

2) Single Arm Cable Machine Curls

3) Preacher Machine Curls