Day: November 27, 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) Standing Barbell Shoulder Press

3) Dumbell Rear Delt Flys

4) Cable Machine Front Raises

5) Cable Machine Rope Shoulder Rotation

6) Dumbell Shoulder Raises

7) Supermans

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) Ab Crunch Machine

2) Sit ups

3) Ab Wheel

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 Rows

3) Seated Behind the Head Lat Pull downs

4) Cable Machine Rows

5) Seated V-Bar Lat Pull downs

6) Seated Lat Pull downs, one arm at a time

7) Deadlifts

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

1) Preacher Curls

2) Seated Dumbell Concentration Curls

3) Cable Curls

4) Cable Machine Bicep Pump ups

5) Dumbell 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) Seated Chest Press Machine

3) Flat Bench Dumbell Flys

4) Incline Bench Dumbell Flys

5) Flat Bench Press

6) Svend Press

7) Cable Crossover Machine Pec 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) Single Arm Cable Tricep Extensions

4) Wide Grip Tricep Push downs

5) Reverse Grip Tricep Cable Curls

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

1) Seated Leg Extensions

2) Seated Hamstring Curls

3) Seated Calf Raise Machine

4) Squats

5) Front Squats

6) Seated Leg Press Machine

7) Standing Hamstring Press

8) 10 Minutes on the spin bike