3/19/2026 1. Deadlifts145,and last set with 105 for 25 reps. 2. Lat pulldowns – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 60 minutes – 90 bpm. 5. Assault bike– 40 minutes – 95 bpm 3/20/2026 Chest 1. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 2. Pec dec – 3 sets – 15 reps – 90 pounds. 3. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps. 4. 3 sets rope crunches with 60 pounds. 5. Chin up. – 3 sets 15 reps. 6. Spinner bike – 40 minutes intense – 120 BPM. Arms 1. Triceps – Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 95 pounds – 3 sets of 12 reps. 4. Cable upright curls in bicep flex position 5 sets with 15 pounds – 15 reps. 3/21/2026 – Chest Upper chest dumbbell workout looks: 1. Incline Bench Press: 4 sets -10 reps 2. Chest – Incline BP on Smyth – 6 sets125, 135, 145,  145, and 105. 3. Incline Dumbbell Fly: 3 sets -12 reps 4. Decline Deficit Push-up: 3 sets -12 reps 5. Standing Upward Fly Incline Squeeze Press: 3 sets x 10-12 reps 6. Smyth Machine pushups – 5 sets - using bar for 15 reps. Decrease bar to lower bracket for each set. Abs – 7. 3 sets rope timed 2 minutes. Crunches with 60 pounds. 8. Chin up hangs 75 seconds. – 3 I love these. Feel so thin. Do vacuum . 9. Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch. 03/22/2026: Super sets Back 1. Upright Cable Row "Feel Sets" 5 X 10-12 reps / 30 seconds’ rest 2. Single Arm Dumbbell Rows 5 X 10-12 reps / 45-60 seconds’ rest 3. Bent Over Smith Machine Rows 5 X 10-12 reps / 45-60 seconds’ rest 4. Lying Dumbbell Pullovers 5 X 10-12 reps / 45-60 seconds’ rest 5. Reverse Grip Pulldown "Finisher Sets" 5 X 10-12 reps / 30 seconds’ rest 6. Hammer strength Chest presses 5 X 10-12 reps / 30 seconds’ rest

3/12/2026 Biceps Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 1. Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds 2. Barbell Curl -   5 sets of 20 reps with 25 pounds 3. Preacher Curl - 3 sets of 15 reps with 20 pounds 4. Concentration Curl - 5 sets of 15 reps with 25 pounds Hammer Strength Triceps – 1. KB Extensions - 3 sets of 15 reps -w 35 pds. 2. Cable pushdowns – 3 sets of 15 reps -40 pounds. 3. DB extensions – 3 sets of 15 reps – 20 pounds 4. Close grip bp with 75 pounds – 3 sets of 12 reps. 5. Rope reverse presses – 3 sets of 20 reps – 45 pounds. 3/13/2026 Assault bike – 50 minutes for 120 bpm max Shoulders: 1. Pes dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 3 sets – 8 reps with 90 pds Back 1. KB pullover – 3 sets – 15 reps. 55 pounds. 2. Lat pulldowns: 5 sets 15 reps. 85 pounds 3. KB row- 55 pounds 3 sets of 12 reps. Chest – 1. 1.Incline BP on Smyth machine – 5 sets of 8 reps – 125, 135, 145, 145,and last set with 85 for 35 reps. 2. Hammer strength – 3 sets – 90, 115, 135 – 7 reps [per set. 3. Pec dec – 3 sets – 15 reps – 90 pounds. 4. KBs squats – 3 sets, 35, 40 and 45 pounds for 6 reps. 5. 3 sets rope crunches with 60 pounds. 6. KB pullovers – 3 Sets 15 reps with 35 ds, super setter with 10 kb flyes -3 sets 3/14/2026 1. Deadlifts145,and last set with 105 for 25 reps. 2. Lat pulldowns – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 60 minutes – 90 bpm. 5. Assault bike– 40 minutes – 95 bpm 3/15/2026 1. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 2. Pec dec – 3 sets – 15 reps – 90 pounds. 3. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps. 4. 3 sets rope crunches with 60 pounds. 5. Chin up. – 3 sets 15 reps. 6. Spinner bike – 40 minutes intense – 120 BPM. Arms 1. Triceps – Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 95 pounds – 3 sets of 12 reps. 4. Cable upright curls in bicep flex position 5 sets with 15 pounds – 15 reps.

Just because the Man Maker Mentorship and it’s premium service is on the horizon, doesn’t mean I’m going to cease to deliver quality free content for all you out there needing solutions to your training and diet problems. And to assure you that I’m gonna continue to show up for EVERYONE who’s hungry for real results that yield a better quality of life, I’m putting together a free gift for you. But, I do need your help…. If you could, please tell me what you believe the biggest problems in your exercise journey are, so that I can create said free gift, and help you march vigilantly towards the best version of yourself possible. Look forward to the submissions! #KeepFighting

Sat: heavy rb curls, thrusters, overhead pressed twists, shoulder dislocates & other stretching, 10 ea bulgarian bag spins, Sun: rolling with kids, bulgarian bag spins and snatches, Mon: 5x ea bench press, MC6HC Upper 3 phase 1, 3 rnds kb 16+16kg, 24 for carries Tue: 3x10 swings, 2x10 side swings, stretching, warmup, MC6HC Upper 3 phase 2, 3 rnds kb 16+24kg, evenig: halos, around the world, side swings, Wed: stretching, warmup, bosu ball 1 leg standing and bodyweight rdls, 9am:MC6HC Lower 3 phase 1, 3 rnds kb 16+24kg 1 rnd, 20+24 2 rnds, +5 heavy rb&kb24 deadlifts, 3pm: heavy resistance band - 3x [5x thruster,5 row, 5x dl, rack isometric hold + twist 20s] Thur: 1xABC kb 24, 5pm: light resistance band boxing, strtetching, shoulder dislocates, rows, flyes evening: 4 rnds of cardio emoms (quick step up&down 30s | bulgarian bag round (3clean,2 jumping lounge press, 2 seoinage, 2squats) | plank 30s) total 12min) Fri: 1pm: MC6HC Total 3 phase 1, 2 rnds kb 20+24kg Sat: light rb stretching, T's,Y's, face pulls, heavy rb 2x10 thrusters, garden work, cutting wood etc Sun: swimming with kids,

3/7/2026 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 135, 135, 145, 145,and last set with 105 for 25 reps. 2. KB flyes – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 60 minutes – 90 bpm. 5. Assault bike– 40 minutes – 95 bpm 3/8/2026 Chest – Incline BP on Smyth – 6 sets of 4 reps – 125, 135, 145, 145,and last set with 95 for 25 reps. 1. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 2. Pec dec – 3 sets – 15 reps – 90 pounds. 3. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps. 4. 3 sets rope crunches with 60 pounds. 5. Chin up. – 3 sets 15 reps. 6. Spinner bike – 40 minutes intense – 120 BPM. Arms 1. Triceps – Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 95 pounds – 3 sets of 12 reps. 4. Cable upright curls in bicep flex position 5 sets with 15 pounds – 15 reps. 3/9/2026 – Wanted to do new chest routine using dbs. Upper chest dumbbell workout looks: 1. Incline Bench Press: 4 sets -10 reps 2. Incline Dumbbell Fly: 3 sets -12 reps 3. Decline Deficit Push-up: 3 sets -12 reps 4. Standing Upward Fly Incline Squeeze Press: 3 sets x 10-12 reps 5. Smyth Machine pushups – 5 sets - using bar for 15 reps. Decrease bar to lower bracket for each set. Abs – 6. 3 sets rope timed 2 minutes. Crunches with 60 pounds. 7. Chin up hangs 75 seconds. – 3 8. Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch. 03/10/2026: Super sets - tried this for a change Upright Cable Row "Feel Sets" 5 X 10-12 reps / 30 seconds’ rest Single Arm Dumbbell Rows 5 X 10-12 reps / 45-60 seconds’ rest Bent Over Smith Machine Rows 5 X 10-12 reps / 45-60 seconds’ rest Lying Dumbbell Pullovers 5 X 10-12 reps / 45-60 seconds’ rest Reverse Grip Pulldown "Finisher Sets" 5 X 10-12 reps / 30 seconds’ rest Hammer strength Chest presses 5 X 10-12 reps / 30 seconds’ rest Finisher - Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch