Month: October 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

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) Resistance Band Squats

5) Standing Calf Raises

6) Landmine Squats

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) Plate Raise

2) Seated Barbell Shoulder Press

3) Shoulder Shrugs on the Hammer Strength Lat Pulls

4) Seated Dumbell Rear Delt Flys

5) Shoulder Shrugs on the Hammer Strength Bench Press

6) Rear Delt Flys on the Pec Machine

7) Seated Shoulder Side Raise Machine

8) Standing Barbell Shoulder Press

9) Weighted Sled Pull

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 Bench

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

1) Seated Lat Pull Over Machine

2) Bent Over Barbell Rows

3) Seated Single Arm Cable Lat Pulls

4) Seated Rows

5) 3 different Hammer Strength Lat Pulls

6) Seated Lat Pulls to the Chest

7) Deadlifts

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

1) Barbell Curls

2) Preacher Curls

3) Barbell Strict Curls

4) Cable Machine Curls

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

1) Flat Bench Press

2) Hammer Strength Bench Press

3) Decline Bench Press

4) Bench Press to the throat in the Smith Machine

5) Hammer Strength Chest Press

6) Flat Bench Dumbell Press

7) Incline Bench Dumbell Flys

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

1) Rope Tricep Push downs

2) Wide Grip Tricep Push downs

3) Skull Crushers

4) Incline Bench Dumbell Tricep Kickbacks

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

1) Squats

2) Front Squats

3) Step Forward Hack Squats in the Smith Machine

4) Resistance Band Squats

5) Resistance Band Dumbell Squats

6) Seated Calf Raises

7) Seated Hamstring Curls

8) Seated Leg Extensions

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

1) Seated Shoulder Side Raises

2) Shoulder Shrugs on the Hammer Strength Bench Press

3) Rear Delt Flys on the Pec Machine

4) Seated Barbell Shoulder Press

5) Bodyweight Shoulder Shrugs in the Dip Rack

6) Single Arm Shoulder Shrugs on the Smith Machine

7) Seated Dumbell Rear Delt Flys

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

9) Cable Machine Shoulder Pulls

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) Resistance Band Ab Wheel

2) Hanging Leg Raises

3) Planks on a stability ball and TRX Bands

4) Sit ups

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

1) 3 different Hammer Strength Lat Pulls

2) Wide Grip Seated Rows

3) Seated Rope Lat Pull downs

4) Lying Down Barbell Lat Pull over

5) Seated Behind the Head Lat Pull downs

6) Seated Lat Pulls to the Chest

7) Weighted Hyper Extensions

8) Deadlifts

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

1) Standing Barbell Curls

2) Preacher Curls

3) Resistance Band Barbell Strict Curls

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

1) Incline Bench Dumbell Press

2) Hammer Strength Incline Bench Press

3) Flat Bench Press

4) Decline Bench Press

5) Flat Bench Dumbell Flys

6) Hammer Strength Bench Press

7) Single Arm Pec Machine Flys

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

1) Skull Crushers

2) Overhead Rope Tricep Extensions

3) Lying Down Dumbell Tricep Extensions

4) V-Bar Tricep Push downs

5) Seated Tricep Extension Machine