It’s Monday February 12th 2018, Shoulders, Forearms, and Abs Day.

Today is Shoulders , Forearms, and Abs Day. We warmed up the Shoulders with 4 sets of 8-10 reps on

1) Seated Barbell Shoulder Press

2) Seated Shoulder Side Raises

3) Rear Delt Flys on the Pec Machine

4) Dumbell Shoulder Shrugs

5) Seated Dumbell Shoulder Press with Front Delt Pump ups

6) Single Arm Cable Front Raises

7) Single Arm Cable Shrugs

8) Barbell 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 Wheel

2) Planks on a stability ball and TRX Bands

3) Ab Crunch Bench

It’s Friday February 9th 2018, Back, Deadlifts, and Biceps Day.

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

1) Bent Over Barbell Rows

2) Hammer Strength Lat Pulls

3) Seated Behind the Head Lat Pull downs

4) Seated Lat Pulls to the Chest

5) Seated Lat Pull Over Machine

6) Seated Single Arm Cable Rows

7) Seated Lat Pull downs, one arm at a time

8) Seated Single Arm Cable Lat Pulls

9) Chin Ups

10) Deadlifts

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

1) Barbell Strict Curls

2) Preacher Curls

3) Cable Machine Curls

4) Concentration Curls

It’s Thursday February 8th 2018, Chest and Triceps Day.

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

1) Pec Machine Flys

2) Hammer Strength Bench Press

3) Cable Crossover Machine Pec Flys

4) Flat Bench Dumbell Press

5) Push ups

6) Incline Bench Dumbell Press

7) Resistance Band Push ups

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

1) Rope Tricep Push downs

2) V-Bar Tricep Push downs

3) Skull Crushers

4) Overhead Rope Tricep Extensions

 

It’s Tuesday February 6th 2018, Shoulders, Forearms, and Abs Day.

Today is Shoulders, Forearms , and Abs Day. We warmed up the Shoulders with 4 sets of 8-10 reps on

1) Seated Shoulder Side Raises

2) Seated Shoulder Press Machine

3) Rear Delt Flys on the Pec Machine

4) Shoulder Shrugs on the Hammer Strength Bench Press

5) Supermans

6) Dumbell Shoulder Shrugs

7) Seated Dumbell Shoulder Press with Front Delt Pump ups

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) Hanging Leg Raises

2) Ab Wheel

3) Ab Crunch Bench

It’s Monday February 5th 2018, Back, Deadlifts, and Biceps Day.

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

1) 2 different Hammer Strength Lat Pulls

2) Seated Behind the Head Lat Pull downs

3) Seated Lat Pulls to the Chest

4) Seated Rows with a wide bar

5) Seated Single Arm Cable Lat Pulls

6) Seated Lat Pull Over Machine

7) Seated Lat Pull downs, one arm at a time

8) Landmine Rows

9) Deadlifts

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

1) Standing Dumbell Hammer Curls

2) Standing Cable Curls

3) Preacher Curls

4) Seated Concentration Curls

5) Cable Machine Bicep Pump ups

It’s Friday February 2nd 2018, Chest and Triceps Day.

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

1) Flat Bench Press

2) Resistance Band Flat Bench Press

3) Hammer Strength Bench Press

4) Pec Machine Flys

5) Flat Bench Dumbell Flys

6) Incline Bench Dumbell Press

7) Flat Bench Dumbell Press

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

1) Skull Crushers

2) V-Bar Tricep Push downs

3) Overhead Rope Tricep Extensions

4) Seated Tricep Extension Machine

It’s Wednesday January 31st 2018, Shoulders, Forearms, and Abs Day.

Today is Shoulders , Forearms , and Abs Day. We warmed up the Shoulders with 4 sets of 8-10 reps on

1) Seated Shoulder Press Machine

2) Rear Delt Flys on the Pec Machine

3) Seated Shoulder Side Raises

4) Seated Dumbell Shoulder Press

5) Dumbell Shoulder Side Raises

6) Dumbell Shoulder Shrugs

7) Trap 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 Wheel

2) Ab Crunch Bench

3) Sit ups

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