Getting Back into Shape with Lifting Weights
1) Seated Leg Extensions
2) Squats
3) Resistance Band Squats
4) Front Squats
5) Resistance Band Landmine Squats
6) Standing Hamstring Curls
7) Standing Calf Raises
8) 10 Minutes on the spin bike
1) Barbell Shoulder Shrugs
2) Seated Barbell Shoulder Press
3) Shoulder Shrugs on the Hammer Strength Bench Press
4) Seated Shoulder Side Raise Machine
5) Rear Delt Flys on the Pec Machine
6) Seated Single Arm Shoulder Press in the Smith Machine
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) Hanging Leg Raises
2) Ab Wheel
3) Ab Crunch Bench
1) Seated Single Arm Cable Lat Pull downs
2) Seated Lat Pull downs
3) Seated Behind the Head Lat Pull down
4) 2 different Hammer Strength Lat Pulls
5) Bent Over Barbell Rows
6) Lawnmower Pulls
7) Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Strict Curls
2) Single Arm Cable Machine Curls
3) Preacher Machine Curls
1) Flat Bench Press
2) Decline Bench Press
3) Hammer Strength Bench Press
4) Pec Machine Flys
5) Flat Bench Dumbell Press
6) Incline Bench Dumbell Press
7) Cable Crossover Machine Pec Flys
We then worked the Triceps with 4 sets of 8-10 reps on
1) V-Bar Tricep Push downs
2) Rope Tricep Push downs
3) Skull Crushers
4) Dumbell Tricep Kickbacks
1) Seated Leg Extensions
2) Standing Calf Raises
3) Squats
4) Resistance Band Squats
5) Resistance Band Landmine Squats
6) Resistance Band Dumbell Squats
7) Standing Hamstring Curls
8) 10 Minutes on the spin bike
1) Barbell Shoulder Shrugs
2) Seated Barbell Shoulder Press
3) Seated Behind the Head Shoulder Press
4) Shoulder Shrugs on the Standing Calf Raise Machine
5) Seated Shoulder Side Raise Machine
6) Rear Delt Flys on the Pec Machine
7) Supermans
8) Inverted Bodyweight Shoulder Shrugs
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) Sit ups
2) Resistance Band Ab Wheel
3) Ab Crunch Bench
1) 2 different Hammer Strength Lat Pulls
2) Seated Lat Pulls to the Chest
3) Seated V-Bar Lat Pull downs
4) Seated Behind the Head Lat Pull downs
5) Seated Low Cable Rows
6) Seated Single Arm Lat Pull downs
7) Rack Deadlifts
We then worked the Biceps with 4 sets of 8-10 reps on
1) Barbell Strict Curls
2) Preacher Curls
3) Spider Curls
4) Cable Machine Bicep Pump ups
1) Flat Bench Press
2) Incline Bench Press
3) Decline Bench Press
4) Hammer Strength Bench Press
5) Pec Machine Flys
6) Flat Bench Dumbell Flys
7) Resistance Band Push ups
We then worked the Triceps with 4 sets of 8-10 reps on
1) V-Bar Tricep Push downs
2) Rope Tricep Push downs
3) Cable Machine Reverse Grip Curls
4) Seated Tricep Push down Machine
1) Seated Leg Extensions
2) Standing Calf Raises
3) Squats
4) Resistance Band Squats
5) Earthquake Squats
6) Front Squats
7) Standing Hamstring Curls
8) Seated Leg Extensions
9) 10 Minutes on the spin bike
1) Seated Barbell Shoulder Press
2) Barbell Shoulder Shrugs
3) Seated Shoulder Side Raise Machine
4) Rear Delt Flys on the Pec Machine
5) Seated Dumbell Shoulder Press
6) Barbell Front Shoulder Raises
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 Wheel
2) Planks on a stability ball and TRX Bands
3) Sit ups