Day: October 1, 2018

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

1) Rear Delt Flys on the Pec Machine

2) Seated Shoulder Side Raise Machine

3) Shoulder Shrugs on the Hammer Strength Bench Press

4) Seated Dumbell Shoulder Raises

5) Standing Dumbell Shoulder Shrugs

6) Seated Dumbell Shoulder Press

7) Dumbell Front Raises with a resistance band

8) Trap Bar Shoulder Shrugs

9) Standing Barbell Shoulder Press

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) Sit ups with a resistance band

2) Ab Crunch Bench

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 Rope Lat Pull downs

3) Seated Single Arm Cable Rows

4) Seated Single Arm Cable Lat Pull downs

5) Lying Down Barbell Lat Pull over

6) Seated Behind the Head Lat Pull downs

7) Seated Lat Pulls to the Chest

8) Dumbell Rows

9) Deadlifts

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

1) Standing Barbell Curls

2) Standing Strict Barbell Curls

3) Seated Concentration Curls

4) Preacher Curls