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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) 2 different Hammer Strength Lat Pulls

2) Seated Lat Pulls to the Chest

3) Horizontal Body Weight Rows

4) Seated Rows

5) Seated Lat Pulls, one arm at a time

6) Seated Lat Pull Over Machine

7) Bent Over Barbell Rows with a resistance band

8) Seated Single Arm Cable Lat Pulls

9) Deadlifts

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

1) Standing Barbell Curls

2) Preacher Curls

3) Spider Curls

4) Cable Machine Bicep Pump ups

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

1) Decline Bench Press

2) Flat Bench Press

3) Pec Machine Flys

4) Incline Bench Press

5) Resistance Band Flat Bench Press

6) Hammer Strength Bench Press

7) Flat Bench Dumbell Press

8) Incline Bench Dumbell Press

9) 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) Single Arm Cable Machine Curls

4) Skull Crushers

5) Incline Bench Dumbell Skull Crushers

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 Dumbell Squats

7) Landmine Squats

8) Seated Hamstring Curls

9) 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 Press Machine

2) Seated Shoulder Side Raise Machine

3) Seated Barbell Shoulder Press

4) Shoulder Shrugs on the Standing Calf Raise Machine

5) Seated Behind the Head Shoulder Press

6) Barbell Shoulder Shrugs

7) Rear Delt Flys on the Pec Machine

8) Barbell Front Raises

9) Seated Dumbell Shoulder Press

10) Dumbell 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) Hanging Leg Raises

 

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

1) Seated Lat Pulls to the Chest

2) Seated Single Arm Cable Lat Pull downs

3) 3 Different Hammer Strength Lat Pulls

4) Bent Over Barbell Rows

5) Lawnmower Pulls

6) Seated Behind the Head Lat Pull downs

7) Single Arm Hammer Strength Lat Rows

8) Seated V-Bar Lat Pull downs

9) Incline Bench Dumbell Rows

10) Deadlifts

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

1) Cable Machine Rope Hammer Curls

2) Barbell Strict Curls

3) Preacher Curls

4) Preacher Curls with Forced Negative Reps

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

1) Pec Machine Flys

2) Flat Bench Press

3) Decline Bench Press

4) Hammer Strength Bench Press

5) Incline Bench Press

6) Cable Crossover Machine Pec Flys

7) Flat Bench Dumbell Press

8) Incline Bench Dumbell Flys

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 Push downs

3) Skull Crushers

4) Dumbell Tricep Kickbacks

5) Incline Bench Dumbell Skull Crushers

6) Incline Bench Dumbell 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) Squats

4) Step Forward Hack Squats in the Smith Machine

5) Resistance Band Squats

6) Earthquake Squats

7) Standing Hamstring Curls

8) 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 Raise Machine

2) Seated Shoulder Press Machine

3) Rear Delt Flys on the Pec Machine

4) Seated Shoulder Side Raises

5) Shoulder Shrugs on the Hammer Strength Bench Press

6) Seated Barbell Shoulder Press

7) Plate Raise

8) Seated Dumbell Rear Delt Flys

9) Supermans

10) Single Arm Shoulder Shrugs in the Smith Machine

11) Dumbell Front Raises with a heavy Dumbell in the opposite hand

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) Ab Wheel

2) Sit ups

3) Ab Crunch Bench

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) Bent Over Barbell Rows

3) Seated Single Arm Cable Rows

4) 2 different Hammer Strength Lat Pulls

5) Seated Behind the Head Lat Pull downs

6) Seated V-Bar Lat Pull downs

7) Deadlifts

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

1) Barbell Strict Curls

2) Cable Machine Rope Hammer Curls

3) Cable Machine Curls

4) Preacher Curls

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

1) Decline Bench Press

2) Pec Machine Flys

3) Incline Bench Press

4) Flat Bench Dumbell Press

5) Incline Bench Dumbell Press

6) Hammer Strength Bench Press

7) Seated Chest Press Machine

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

1) Single Arm Cable Tricep Curls

2) V-Bar Tricep Push downs

3) Skull Crushers

4) Seated Single Arm Tricep Extensions