Day: October 19, 2018

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) Flat Bench Dumbell Flys

6) Incline Bench Dumbell Flys

7) Svend Press

8) Cable Crossover Machine Pec Flys

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

1) V-Bar Tricep Push downs

2) Dumbell Tricep Kickbacks

3) Skull Crushers

4) Single Arm Cable Machine Tricep Extensions

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

1) Seated Leg Extensions

2) Squats

3) Front Squats

4) Earthquake Squats

5) Standing Calf Raises

6) Single Leg Press

7) Seated Hamstring Curls

8) Seated Leg Extensions

9) 10 Minutes on the spin bike

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) Seated Barbell Shoulder Press

4) Supermans

5) Dumbell Shoulder Shrugs

6) Seated Dumbell Shoulder Press

7) Cable Crossover Machine Rear Delt Flys

8) Inverted Bodyweight Shoulder Shrugs

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

1) Reverse Grip Forearm Curls

2) Regular Grip Forearm Curls

3) Weighted Barbell Wrist Roll

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

1) Resistance Band Ab Wheel

2) Hanging Leg Raises

3) Ab Crunch Bench