It’s Friday June 29th 2018, Chest and Triceps Day.

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

1) Flat Bench Press

2) Earthquake Bench Press

3) Decline Bench Press

4) Flat Bench Dumbell Press

5) Hammer Strength Bench Press

6) Pec Machine Flys

7) Seated Chest Press Machine

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

1) Reverse Grip Bench Press

2) Cable Machine Tricep Push downs

3) Dumbell Tricep Kickbacks

4) Incline Bench Dumbell Tricep Kickbacks

It’s Thursday June 28th 2018, Leg Day.

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

1) Seated Leg Extensions

2) Seated Calf Raises

3) Standing Calf Raises

4) Step Back, Step Forward, and Regular Squats in the Smith Machine

5) Squats

6) Dumbell Step Ups

7) Zercher Squats

8) Standing Hamstring Curls

9) Bodyweight Hamstring Curls

10) Seated Leg Extensions with one leg drops

11) 10 Minutes on the spin bike

It’s Wednesday June 27th 2018, Shoulders, Forearms, and Abs Day.

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) Rear Delt Flys on the Pec Machine

4) Shoulder Shrugs on the Hammer Strength Bench Press

5) Seated Single Arm Shoulder Press in the Smith Machine

6) Supermans

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) Resistance Band Ab Wheel

2) Inverted Sit ups

3) Ab Crunch Bench

It’s Tuesday June 26th 2018, Back, Good Mornings, and Biceps Day.

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 Single Arm Lat Pull downs

3) Seated Single Arm Cable Rows

4) 3 Different Hammer Strength Lat Pulls

5) Barbell Lat Pull over

6) Incline Bench Dumbell Rows

8) Bent Over Barbell Rows

9) Seated Lat Pull downs, one arm at a time

10) Good Mornings

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

1) Barbell Strict Curls

2) Cable Crossover Machine Bicep Curls

3) Preacher Curls

4) Dumbell Hammer Curls

It’s Monday June 25th 2018, Chest and Triceps Day.

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

1) Incline Bench Press

2) Pec Machine Flys

3) Flat Bench Dumbell Press

4) Hammer Strength Bench Press

5) Incline Bench Dumbell Flys

6) Flat Bench Press

7) Resistance Band Push ups

8) Dumbell Svend Press

9) Single Arm Flat Bench Barbell Press

10) Cable Crossover Machine Pec Flys

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

1) Barbell Skull Crushers

2) Incline Bench Dumbell Tricep Kickbacks

3) Incline Bench Dumbell Skull Crushers

4) Cable Machine Tricep Curls

It’s Friday June 22nd 2018, Leg Day.

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

1) Seated Leg Extensions

2) Standing Calf Raises

3) Seated Calf Raises

4) Leg Press

5) Squats

6) Resistance Band Squats

7) Front Squats

8) Weighted Sled Push

9) Laying down Hamstring Curls

10) Seated Leg Extensions with a resistance band

11) 10 Minutes on the spin bike

 

It’s Thursday June 21st 2018, Shoulders, Forearms, and Abs Day.

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

1) Shoulder Shrugs on the Hammer Strength Lat Pulls

2) Seated Barbell Shoulder Press

3) Shoulder Shrugs on the Standing Calf Raise Machine

4) Rear Delt Flys on the Pec Machine

5) Barbell Front Raises

6) Rear Delt Flys on the Cable Crossover Machine

7) Flying Dimes

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

1) Weighted Wrist Roll ups

2) Regular Grip Forearm Curls

Reverse Grip Forearm Curls

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

1) Hanging Leg Raises

2) Planks on a stability ball and TRX Bands

3) Weighted Sit ups on the Decline Bench

4) Ab Crunch Bench

It’s Wednesday June 20th 2018, Back, Deadlifts, and Biceps Day.

Today is Back, 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) Horizontal Body Weight Rows

4) Seated Rows

5) Seated Lat Pulls, one arm at a time

6) Seated Lat Pull Over Machine

7) Bent Over Barbell Rows with a resistance band

8) Seated Single Arm Cable Lat Pulls

9) Deadlifts

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

1) Standing Barbell Curls

2) Preacher Curls

3) Spider Curls

4) Cable Machine Bicep Pump ups

It’s Tuesday June 19th 2018, Chest and Triceps Day.

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

1) Decline Bench Press

2) Flat Bench Press

3) Pec Machine Flys

4) Incline Bench Press

5) Resistance Band Flat Bench Press

6) Hammer Strength Bench Press

7) Flat Bench Dumbell Press

8) Incline Bench Dumbell Press

9) 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) Single Arm Cable Machine Curls

4) Skull Crushers

5) Incline Bench Dumbell Skull Crushers

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