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#AA w10d4 - Arms, Shoulders, Abs

10/10/2016

1. Face Pulls - 5x15

2a. JM Press or Skull Crusher - 5x10
- really trying to smoke the triceps here

2b. Inc DB Curls - 5x10

3a. Prone Angels - 5x10
- lie belly down and hold 1-3 pounds in your hands and make half circles from overhead to behind your butt, move very slow and deliberately

3b. Inc DB Front Rainse - 5x10

4. Abs

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#AthleticAesthetics #AA w10d3 - Back

10/10/2016

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Single Arm Landmine Row 5x12 each arm

Pull Ups 6x6
- try to create as much tension as possible here, squeeze the top and arch your back hard

Chest Supported Rows - 5z12

Chest Supported Pulldows - 5x12
- lighter weight, chest down on an incline bench, arch back and squeeze bottom position hard, great lat activator

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#AthleticAesthetics #AA w10d2 - Lower

10/10/2016

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Working on getting that squat consistency up

1. Squat - 5x5

2. Bulgarian Split Squats - 5x10 each leg
- rear leg elected split squat, this is tremendous for athletes and bodybuilders. Its stretches the hip flexor and quad while hitting the quads and gluten hard

3. GHR or Assisted Nordic Curls -4x8

Calf work to finish off

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#AA w10d1 - Chest Heavy

10/3/2016

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Everybody's Favorite day of the week - Chest Day

We did 3 big presses today after we warmed up with face pulls and push ups

Bench Press - 8x3 - 10 pounds heavier than last week

Decline BP - 5x10-12 with 185-225

Single Arm Dumbbell Floor Press - 5x10

PS - Last week we did a quickie arm and shoulder workout on day 4 consisting of shoulder presses, side raises, curls and tricep extensions. Nothing crazy, just a good quick pump.

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#AA w10d4 - Arms, Shoulders, Abs

#AthleticAesthetics #AA w10d3 - Back

#AthleticAesthetics #AA w10d2 - Lower

#AA w10d1 - Chest Heavy

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