Day: September 3, 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) Shoulder Shrugs on the Hammer Strength Lat Pull

5) Rear Delt Flys on the Pec Machine

6) Seated Shoulder Side Raises

7) Barbell Shoulder Front Raises

8) Shoulder Shrugs on the Hammer Strength Bench Press

9) Weighted Sled Pull

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

1) Weighted Wrist Roll ups

2) Reverse Grip Forearm Curls

3) Regular Grip Forearm Curls

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

1) Ab Crunch Machine

2) Ab Wheel

3) Sit ups

4) 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 Lat Pulls to the Chest

2) Seated Single Arm Cable Lat Pulls

3) 2 Different Hammer Strength Lat Pulls

4) Bent Over Barbell Rows

5) Cable Machine Rows

6) Seated Behind the Head Lat Pull downs

7) Lying Down Dumbell Lat Pull over

8) Dumbell Lawnmower Pulls

9) Deadlifts

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

1) Barbell Drag Curls

2) Barbell Strict Curls

3) Cable Machine Curls

4) Preacher Curls

5) Preacher Machine Curls