Getting Back into Shape with Lifting Weights
1) Seated Leg Extensions
2) Calf Raises on the Leg Press Machine
3) Offset Weighted Squats
4) Front Squats
5) Resistance Band Squats
6) Squats
7) Bodyweight Hamstring Curls
8) 10 Minutes on the spin bike
1) Seated Dumbell Shoulder Press
2) Barbell Shoulder Shrugs
3) Cable Machine Shoulder Front Raises
4) Incline Bench T-bar Shoulder Shrugs
5) Plate Raise
6) 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) Strive Machine Ab Crunches
2) Strive Machine Ab Twist
3) Ab Wheel
1) V-Bar Lat Pull downs
2) Seated Cable Rows with a wide bar
3) T-bar Rows
4) Hammer Strength Lat Pulls
5) Shotgun Rows
6) Lawnmower Pulls
7) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Strict Curls
2) Strive Machine Preacher Curls
3) Spider Curls
4) Seated Concentration Curls
1) Flat Bench Press
2) Single Arm Pec Machine Flys
3) Flat Bench Press with a Bent Bar
4) Incline Bench Dumbell Flys
5) Flat Bench Dumbell Flys
6) Push ups
We then worked the Triceps with 4 sets of 8-10 reps on
1) Seated Tricep Push down Machine
2) Skull Crushers
3) V-Bar Tricep Push downs
4) Dumbell Tricep Kickbacks
1) Seated Leg Extensions
2) Calf Raises
3) Squats
4) Front Squats
5) Earthquake Squats
6) Step Forward Hack Squats in the Smith Machine
7) Seated Hamstring Curls
8) 15 minutes on the spin bike
1) Barbell Shoulder Shrugs
2) Barbell Shoulder Press
3) Rear Delt Flys on the Pec Machine
4) Shoulder Shrugs on the Tricep Push down Machine
5) Dumbell Shoulder Shrugs
6) Bent Bar Shoulder Shrugs
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) Ab Twist Machine
2) Crunches
3) Sit ups
1) Seated Lat Pulls to the Chest
2) Seated Behind the Head Lat Pull downs
3) Incline Bench Cable Machine Rows
4) Bent Over Barbell Rows
5) Seated Cable Rows with a wide bar
6) Lawnmower Pulls
7) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Cable Machine Curls
2) Preacher Curls
3) Single Arm Cable Machine Curls
4) Bicep Pump ups
1) Flat Bench Press
2) Incline Bench Press
3) Flat Bench Dumbell Press
4) Pec Machine Flys
5) InclineBench Dumbell Flys
6) Resistance Band Push ups
We then worked the Triceps with 4 sets of 8-10 reps on
1) Seated Tricep Push down Machine
2) V-Bar Tricep Push downs
3) SingleArm Dumbell Tricep Extensions
4) Overhead Rope Tricep Extensions
1) Strive Machine Seated Leg Extensions
2) Seated Calf Raises
3) Squats
4) Front Squats
5) Dumbell Squats
6) Seated Hamstring Curls
7) Seated Leg Press Machine
8) 15 minutes on the spin bike
1) Seated Shoulder Press Machine
2) Cable Machine Shoulder Front Raises
3) Barbell Shoulder Shrugs
4) Cable Machine Shoulder Shrugs
5) Dumbell Shoulder Front Raises with a heavy Dumbell in the opposite hand
6) Seated Dumbell 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) Ab Crunch Bench
2) Sit ups
3) Hanging Leg Raises
4) Ab Wheel