Day: January 17, 2019

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

1) Seated behind the Head Lat Pull downs

2) Seated Lat Pulls to the Chest

3) Seated Cable Rows

4) Pull Ups

5) Cable Machine Bent Over Rows

6) Lat Pull down machine

7) Deadlifts

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

1) Spider Curls

2) Seated Dumbell Curls

3) Cable Machine Curls

4) Bicep Curl Machine

5) Cable Crossover Machine Bicep Pump ups

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

1) Flat Bench Press

2) Incline Dumbell Flys

3) Flat Bench Dumbell Press

4) Pec Machine Flys

5) Dumbell pump ups

6) Cable Crossover Machine Pec Flys

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) Single Arm Cable Machine Tricep Extensions

3) Skull Crushers

4) Wide Grip Tricep Push downs

5) Dumbell Tricep Kickbacks