Day: December 6, 2018

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

1) Seated Lat Pull downs

2) Seated Row Machine

3) Seated Shotgun Rows

4) Seated Lat Pulls to the Chest

5) Seated Behind the Head Lat Pull downs

6) Seated V-Bar Lat Pull downs

7) Weight Assisted Pull Ups with a one arm negative

8) Deadlifts

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

1) Cable Machine Bicep Curls

2) Barbell Drag Curls

3) Cable Machine Bicep Pump ups

4) Barbell 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) Chest Press Machine

3) Flat Bench Dumbell Press

4) Flat Bench Press

5) Incline Bench Dumbell Press

6) Cable Crossover Machine Pec Flys

7) Dumbell Chest Pump ups

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

1) V-Bar Tricep Push downs

2) Dumbell Tricep Kickbacks

3) Single Arm Cable Machine Tricep Extensions

4) Reverse Grip Tricep Cable Curls

5) Overhead Rope Tricep Extensions

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) Calf Raise Machine

4) Squats

5) Step Forward Hack Squats in the Smith Machine

6) Barbell Calf Raises

7) Seated Leg Press Machine

8) Barbell Deficit Squats

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) Cable Crossover Machine Rear Delt Flys

2) Cable Machine Shoulder Front Raises

3) Shoulder Shrugs on the Seated Rows

4) Plate Raise

5) Barbell Shoulder Shrugs

6) Seated Dumbell Rear Delt Flys

7) Seated Barbell Shoulder Press

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) Sit ups

2) Ab Twist Machine

3) Weighted Ab Crunches