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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) Deadlifts

3) 2 Different Hammer Strength Lat Pulls

4) Seated Single Arm Cable Lat Rows

5) Pull Ups

6) Seated Lat Pulls to the Chest

7) Seated Single Arm Cable Lat Pulls

8) Dumbell Lat Pull over

9) Seated Cable Rows

10) Seated Behind the Head Lat Pull downs

11) Cable Machine Shotgun Rows

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

1) Barbell Strict Curls

2) Spider Curls

3) Cable Machine Rope Hammer Curls

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

1) Flat Bench Press

2) Decline Bench Press

3) Pec Machine Flys

4) Flat Bench Dumbell Flys

5) Incline Bench Dumbell Press

6) Flat Bench Dumbell Press

7) Cable Crossover Pec Flys

8) Single Arm Barbell Press

9) Svend Press

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

1) Overhead Rope Tricep Extensions

2) Skull Crushers

3) Incline Bench Dumbell Tricep Kickbacks

Today is Leg Day. We warmed up the Legs with 4 sets of 8-10 reps on

1) Seated Leg Extensions

2) Seated Calf Raises

3) Standing Calf Raises

4) Squats

5) Front Squats

6) Resistance Band Squats

7) Step Forward Hack Squats in the Smith Machine

8) Seated Leg Press with Resistance Bands

9) Laying down Hamstring Curls

10) Seated Leg Extensions

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) Shoulder Shrugs on the Hammer Strength Lat Rows

3) Barbell Shoulder Shrugs

4) Plate Raise

5) Seated Dumbell Rear Delt Flys

6) Supermans

7) Dumbell Shoulder Side Raises

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

1) Standing Dumbell Holds

2) Regular Grip Forearm Curls

3) 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

4) Sit ups

5) Ab Crunch Machine

 

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) 3 Different Hammer Strength Lat Pulls

3) Seated Lat Pulls to the Chest

4) Cable Rows

5) Cable Machine Shotgun Rows

6) Lawnmower Pulls

7) Deadlifts

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

1) Barbell Curls

2) Cable Machine Curls

3) Barbell Strict Curls

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

1) Flat Bench Press

2) Decline Bench Press

3) Pec Machine Flys

4) Seated Chest Press Machine

5) Hammer Strength Bench Press

6) Incline Bench Press

7) Flat Bench Dumbell Press

8) Svend Press

9) Incline Bench Dumbell Press

10) Resistance Band Push ups

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

1) Wide Grip Tricep Push downs

2) Rope Tricep Push downs

3) Single Arm Cable Tricep Push downs

4) Laying down Barbell Tricep Kickbacks

Today is Leg Day. We warmed up the Legs with 4 sets of 8-10 reps on

1) Seated Leg Extensions

2) Seated Calf Raises

3) Standing Calf Raises

4) Squats

5) Resistance Band Squats

6) Earthquake Squats

7) Step Forward Hack Squats in the Smith Machine

8) Front Squats

9) Standing Hamstring Curls

10) Bodyweight Hamstring Curls

11) 10 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) Seated Shoulder Side Raises

2) Shoulder Shrugs on the Hammer Strength Bench Press

3) Rear Delt Flys on the Pec Machine

4) Plate Raise

5) Seated Behind the Head Shoulder Press

6) Seated Barbell Shoulder Press

7) Bodyweight Shoulder Shrugs in the Dip Rack

8) Supermans

9) Seated Dumbell Shoulder Press

10) Cable Crossover Machine Rear Delt Flys

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

1) Reverse Grip Forearm Curls

2) Regular Grip Forearm Curls

3) Weighted Wrist Roll ups

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

1) Sit ups

2) Ab Wheel

3) Ab Crunch Machine

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

1) 2 different Hammer Strength Lat Pulls

2) Bent Over Barbell Rows

3) Seated Lat Pulls to the Chest

4) Seated V-Bar Lat Pull downs

5) Lying Down Dumbell Lat Pull over

6) Seated Behind the Head Lat Pull downs

7) Seated Cable Rows

8) Shotgun Rows

9) Cable Crossover Machine Lat Pulls

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

1) Spider Curls

2) Cable Machine Curls

3) Barbell Strict Curls

4) Barbell Curls

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

1) Pec Machine Flys

2) Cable Crossover Machine Pec Flys

3) Hammer Strength Bench Press

4) 2 different Hammer Strength Bench Press Machines

5) Bench Press to the throat in the Smith Machine

6) Incline Bench Dumbell Flys

7) Flat Bench Dumbell 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) Incline Bench Dumbell Tricep Kickbacks

4) Laying down Barbell Tricep Kickbacks