Category: Uncategorized

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

1) Hammer Strength Lat Pulls

2) Seated Lat Pulls to the Chest

3) Seated Behind the Head Lat Pull downs

4) Seated V-Bar Lat Pull downs

5) Seated Lat Pull Over Machine

6) Seated Hammer Strength Rows

7) Laying down Barbell Lat Pull over

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

1) Standing Barbell Curls

2) Preacher Curls

3) Concentration Curls

4) Cable Machine Curls

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

1) Hammer Strength Bench Press

2) Flat Bench Dumbell Press

3) Incline Bench Dumbell Flys

4) Cable Crossover Machine Pec Flys

5) Decline Bench Press

6) Single Arm Pec Machine Flys

7) Svend Press

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

1) V-Bar Tricep Push downs

2) Overhead Rope Tricep Extensions

3) Reverse Grip Tricep Cable Curls

4) Incline Bench 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) Squats

4) Resistance Band Squats

5) Earthquake Squats

6) Front Squats

7) Laying down 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 Press Machine

2) Seated Barbell Shoulder Press

3) Barbell Shoulder Shrugs

4) Seated Shoulder Side Raise Machine

5) Rear Delt Flys on the Pec Machine

6) Incline Bench Dumbell Shrugs

7) 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) 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) Planks on a stability ball and TRX Bands

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) 3 different Hammer Strength Lat Pulls

2) Seated Behind the Head Lat Pull downs

3) Seated Cable Low Rows

4) Seated V-Bar Lat Pull downs

5) Bent Over Barbell Rows

6) Deadlifts

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

1) Preacher Curls

2) Barbell Strict Curls

3) Cable Machine 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) Flat Bench Press

2) Decline Bench Press

3) Pec Machine Flys

4) Hammer Strength Bench Press

5) Flat Bench Dumbell Press

6) Incline Bench Dumbell Press

7) Cable Crossover Machine Pec Flys

8) Seated Chest Press Machine

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

1) V-Bar Tricep Push downs

2) Reverse Grip Tricep Curls

3) Wide Grip Tricep Push downs

4) 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) Squats

4) Resistance Band Squats

5) Front Squats

6) Resistance Band Dumbell Squats

7) Seated Hamstring Curls

8) 15 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 Raises

3) Seated Barbell Shoulder Press

4) Barbell Shoulder Shrugs

5) Dumbell Shoulder Shrugs

6) Rear Delt Flys on the Pec Machine

7) Supermans

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) Ab Wheel

3) Ab Crunch Machine

 

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) Hammer Strength Lat Pulls

3) Seated V-Bar Lat Pull downs

4) Seated Behind the Head Lat Pull downs

5) Seated Single Arm Cable Lat Pull downs

6) Dumbell Rows

7) Seated Single Arm Cable Rows

8) Deadlifts

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

1) Barbell Curls

2) Spider Curls

3) Strict Curls

4) Preacher Machine 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) Hammer Strength Bench Press

3) Flat Bench Dumbell Press

4) Flat Bench Dumbell Flys

5) Incline Bench Dumbell Press

6) Incline Bench Dumbell Flys

7) Pec Machine Flys

8) Push ups with a resistance band

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) Overhead Rope Tricep Extensions

4) Seated Tricep Push down Machine