Day: November 20, 2018

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

1) Barbell Shoulder Shrugs

2) Cable Crossover Machine Rear Delt Flys

3) Cable Machine Front Raises

4) Seated Shoulder Side Raises

5) Shoulder Press Machine

6) Incline Bench Dumbell Rear Delt Flys

7) Rear Delt Machine Flys

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

2) Ab Crunch Machine

3) Ab Twist Machine

4) Rope Cable Crunches

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

1) Seated Lat Pulls to the Chest

2) Seated Single Arm Cable Lat Pulls

3) 2 Different Hammer Strength Lat Pulls

4) Cable Rows

5) Bent Over Rows in the Smith Machine

6) Seated Behind the Head Lat Pull downs

7) Dumbell Lat Pull over

8) Seated Lat Pull down , one arm at a time

9) Deadlifts

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

1) Barbell Strict Curls

2) Preacher Curls

3) Seated Dumbell Concentration 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) Decline Bench Press

3) Pec Machine Flys

4) Hammer Strength Bench Press

5) Incline Bench Dumbell Press

6) Flat Bench Dumbell Press

7) Cable Crossover Machine Pec Flys

8) Resistance Band Flat Bench Press

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

1) Skull Crushers

2) Lying Down Barbell Tricep Kickbacks

3) V-Bar Tricep Push downs

4) Reverse Grip Tricep Cable Curls