Day: September 19, 2018

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) Seated Behind the Head Barbell Shoulder Press

3) Rear Delt Flys on the Pec Machine

4) Shoulder Shrugs on the Hammer Strength Bench Press

5) Plate Raise

6) Single Arm Shoulder Shrugs in the Smith Machine

7) Dumbell Shoulder Front Raises with a heavy Dumbell in the opposite hand

8) Seated Dumbell Shoulder Press with Front Delt Pump ups

9) Supermans

10) Standing Barbell Shoulder Press

11) Standing Barbell Behind the Head 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) Ab Wheel

2) Ab Crunch Machine

3) Sit ups

4) Ab Wheel with a resistance band