June 16, 2026 Bench Press: 5 sets x 5 reps with 135 pds Pull-Up/Lat Pulldown: 4 sets x 10 reps Incline Dumbbell Press: 3 sets x 10 reps with 45 pds Barbell Row: 4 sets x 10 reps with 70, 75 and 80 pds Arms and Back Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds Barbell Curl: 3 sets x 10 reps with 40, 45 and 50 pds Deadlift - 3 sets 135 for 5 reps Pull-Up - 5 sets for 12 reps - minus 40 pds Barbell Row - 85 pds - 3 sets of 12 reps Kettlebell Row - 45 pds - 12 reps - 3 sets. Hanging Leg Raise: 3 sets x 10 reps Assault Bike 45 minutes at 95rpms.50ft (15m) Dual KB Farmers Lunges - 45 pds.15 Banded Triceps Extensions with 25 pd band - 3 sets.Dips - 10 sets - 12 reps. June 17, 2026 LEGS: Squat: 5 sets x 5 reps with 85, 105, 135, 155 and 185 pds. Romanian Deadlift: 4 sets x 10 reps with 135 pds Leg Extensions or Bulgarian S

Mon: 20 jumping jacks, MC6HC Upper1 phase 1: (on bosu ball instead of incline bench) rnd 1 kb 16+16, rnd 2 16+16+light rb, rnd 3 24+16, rnd 4 16+24, 2 min break and phase 2 1 rnd 16+24 2ea leg compass on balance pad, 2x30ea leg knee prehab work with light rb, 2x10 kneeling ab wheel, 2 trx knee tuck (but heavy rb instead of trx), knee tucks+v-sit 30s Tue: 10 oh bulgarian bag sit-ups, MC6HC Lower2 phase 1, 2 rnds kb 16+24, evening: swiss ball hamstring curls 2x5, knee tucks, trx knee tucks to pike x10, Wed: 5 pushups, 1ea Poseidon complex, rolling with kids evening: 10 pushups, 10 squats, 2x [10 squats+ 10 dl's all with heavy rb, 10 burpees], jump rope, Thur: 50 jumping jacks, MC6HC Lower#2 phase 1, 2 rnds kb 16+16, phase 2, 2 rnds kb 16+16, bosu ball- 10 pushups, 10 squats, 3 min jumping rope Fri: 30 jumping jacks, shoulder elbow wrist warmup, 2x maxercist flow, MC6HC Total#1 phase 1, 2 rnds kb 16+24, 2x 10 rings pushups +10 rows (1 rnd easy angle, 1rnd harder), 30s dead hang Sat:rest, walking, Sun: swimming

June 18, 2026 LOWER BODY WORKOUT Deadlift: 5 sets x 5 reps with 175 pds. Leg extensions on Smyth machine 5 sets X 15 reps with 85 pds Front Squat: 5 sets x 5 reps with 135 pds Lying Leg Curl: 3 sets x 15 reps with 35 pds Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps Spinner bike 40 minutes for 8 miles. June 19, 2026 Chest - Incline on Smyth Machine 1. Empty Bar (45 lbs) x 10 reps (focus on bar path) 2. 135 lbs x 5 reps (smooth, controlled tempo) 3. 145 lbs x 3 reps (fast concentric speed) 4. 150 lbs x 1 rep. 1. Pec dec - 3 sets of 15 reps - 75 pds. 5. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps 6. Echolon bike 40 minutes for 8 miles. Treadmill at 45degress for 3 miles for 24 mimutes