Day: October 16, 2018

Today is Back, Deadlifts, and Biceps Day. We warmed up the Back with 4 sets of 8-10 reps on

1) 3 Hammer Strength Lat Pulls

2) Seated Lat Pulls to the Chest

3) Seated Single Arm Cable Lat Pulls

4) Laying down Barbell Lat Pull over

5) Seated Behind the Head Lat Pull downs

6) Incline Bench Rows

7) Bodyweight Pull Ups

8) Deadlifts

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

1) Standing Barbell Curls

2) Preacher Curls

3) Spider Curls

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

1) Pec Machine Flys

2) Hammer Strength Bench Press

3) Flat Bench Press

4) Decline Bench Press

5) Resistance Band Push ups

6) Flat Bench Dumbell Press

7) Incline Bench Dumbell Press

8) Decline Bench Dumbell Flys

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

1) Overhead Rope Tricep Extensions

2) V-Bar Tricep Push downs

3) Wide Grip Tricep Push downs

4) Seated Tricep Push down Machine