Day: December 17, 2018

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

1) Cable Crossover Machine Pec Flys

2) Cable Crossover Machine Pec Flys with a low Grip

3) Flat Bench Press

4) Incline Bench Dumbell Flys

5) Flat Bench Dumbell Press

6) Push ups

7) Seated Chest Press Machine

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

1) V-Bar Tricep Push downs

2) Seated Dumbell Tricep Extensions

3) Wide Grip Tricep Push downs

4) Seated Tricep Push down Machine

5) 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) Calf Raise Machine

3) Squats

4) Front Squats

5) Resistance Band Squats

6) Seated Hamstring Curls

7) Leg Press Machine

8) Seated Leg Extensions with one leg drops

9) Glute Press Machine

10) 12 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) Barbell Shoulder Press

2) Barbell Shoulder Shrugs

3) Cable Crossover Machine Rear Delt Flys

4) Seated Dumbell Rear Delt Flys

5) Cable Machine Shoulder Front Raises

6) Supermans

7) Barbell Front Raises

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

1) Cable Machine Forearm Curls

2) Cable Machine Reverse Grip Forearm Curls

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

1) Weighted Ab Crunches

2) Sit ups

3) Ab Wheel

4) Ab Twist Machine