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February 2023 Workout | New Goals |

1 Comments / Monthly Workout/ By Neal Cochran

Shoulders

Reps

A) Lower Traps with Rope, Scapula retraction 4 Sets of 8-10
B) Front Dumbbell Raises 4 Sets of 8-10
C) Upright Rows, Lying with GOB Pad and ROpe 4 Sets of 8-10
D) Traditional Lateral Raises 4 Sets of 12-10
E) Press Behind the Neck, Smith Machine 4 Sets of 12-10

Hamstrings

Reps

A) Single Leg Curls on Lying Leg Curl Machine 4 Sets of 8-10
B) Lying Leg Curls 4 Sets of 8-10
C) Seated Leg Curls 4 Sets of 8-10
D) Stiff Leg Deadlifts/Glute Thrusts 4 Sets of 8-10

Calves

Reps

A) Cybex Donkey Calf Raises 4 Sets of 8-10
B) Seated Calf Raises 4 Sets of 8-10
C) Standing Precor Calf Machine 4 Sets of 8-10

Biceps

Reps

A) Preacher Curls, Over the Head 4 Sets of 8-10
B) Drag Curls 4 Sets of 8-10
C) Rope Curls 4 Sets of 8-10

Triceps

Reps

A) V Bar Pushdowns 4 Sets of 10-8
B) Decline French Press 4 Sets of 8-10
C) Close Grip Bench Press 4 Sets of 8-10

Chest

Reps

A) Hoist Pec Deck 4 Sets of 10-12
B) Incline Hammer Strength Bench Press 4 Sets of 8-10
C) Decline Hammer Strength Bench Press 4 Sets of 8-10
D) Startrac Flat Bench Press with Pad *use flat bench press machine if you do not have this one 4 Sets of 8-10

Back

Reps

A) Hammer Strength Low Rows 4 Sets of 8-10
B) Upper Back Pulldown, Hammer Strength 4 Sets of 8-10
C) Lat Pulldown on Incline Bench 4 Sets of 8-10
D) Lower Lat Dumbbell Rows 4 Sets of 8-10
E) Partial Deads 4 Sets of 12-10

Quadriceps

Reps

A) Leg Extensions 4 Sets of 12-15
B) Front Squat on Hammer Strength Machine 4 Sets of 8-10
C) Leg Press 4 Sets of 8-10
D) Back Squats 4 Sets of 8-10
E) Single Leg Presses 4 Sets of 10-12

February 2023 Workout | New Goals |

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