5/8/2026 The Friday Chest, Triceps & Core - great pump and muscle connection. Sore today. Chest Focus *Barbell Bench Press: 4 Sets | 6-10 Reps - 135 pds *Incline Dumbbell Press: 4 Sets | 8-12 Reps - 40 pd dbs • Dumbbell Flys: 3 Sets | 10-15 Reps - 22.5 pd kbs • Decline Barbell Press: 3 Sets | 8-12 Reps - 135 pds • Cable Crossover: 3 Sets | 12-15 Reps - set to “D” at 20 pds. Triceps Burnout • Rope Triceps Pushdown: 3 Sets | 10-15 Reps - 45 pds. • Overhead DB Extension: 3 Sets | 10-15 Reps - EZ Cull - 45 pds. Core Finisher • Crunches: 3 Sets | 15-20 Reps - rope - 55 pds. • Leg Raises: 3 Sets | 12-15 Reps.

4/30/2026 1. Deadlifts145,and last set with 105 for 25 reps. 2. Lat pulldowns – 5 sets – 15 reps – 20 pounds. 3. Pullups - 7 sets for 10 reps.[1] 4. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 5. Spinner bike – 60 minutes – 90 bpm. 6. Assault bike– 40 minutes – 95 bpm [1]

5/3/2026 Back 1. Unilateral Cable Lat Pulldown — 2 Sets x 7 to 10 Reps 2. Chest Supported Cable Pullover — 2 Sets x 7 to 10 Reps 3. Front Facing Cuffed Low Lat Cable Pullover — 2 Sets x 7 to 10 Reps 4. Unilateral Cable Low Row — 2 Sets x 7 to 10 Reps 5. Dual Pully Lying Lateral Raise — 2 Sets x 7 to 10 Reps 6. Cuffed Cable Front Raise — 2 Sets x 7 to 10 Reps 7. Cuffed Cable Biceps Curl — 2 Sets x 7 to 10 Reps 5/4/2026 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. 5/5/2026 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. 5/6/2026 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 Finisher - Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch. 5/7/2026 - Early morning. 1. Deadlifts - 3 sets with 145,and last set with 105 for 25 reps. 2. Lat pulldowns – 5 sets – 15 reps – 20 pounds. 3. Pullups - 7 sets for 10 reps.[1] 4. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps.

5/01/2026 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. 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 9. Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch. 5/02/2026: Super sets: new session idea. Back 1. Single Arm Dumbbell Rows 5 X 12 reps / 45-60 seconds’ rest - 25 pds kb 2. Bent Over Smith Machine Rows 5 X 12 reps / 45-60 seconds’ rest - 95 pds 3. Lying Dumbbell Pullovers 5 X 12 reps / 45-60 seconds’ rest - 35 pds Kbs 4. Reverse Grip Pulldown "Finisher Sets" 5 X 12 reps / 30 seconds’ rest - 90 pds 5. Hammer strength Chest presses 5 X 12 reps / 30 seconds’ rest - 90, 110, 145 pds Chest 1. Incline Cable Fly "Feel pump Sets" 5 X 10 reps / 30 seconds rest / 4 second negatives - 20 pds 2. Incline Machine Press 5 X 10 reps / 30 seconds rest / 4 second negatives - 70 pds 3. Flat Dumbbell Press 5 X 10 reps / 30 seconds rest / 4 second negatives - 45 pds dbs 4. Pec-Dec "Finisher Sets" 5 X 20 reps / 30 seconds rest / 4 second negatives - 70 pds.

4/26/2026 Back 1. Unilateral Cable Lat Pulldown — 2 Sets x 7 to 10 Reps 2. Chest Supported Cable Pullover — 2 Sets x 7 to 10 Reps 3. Front Facing Cuffed Low Lat Cable Pullover — 2 Sets x 7 to 10 Reps 4. Unilateral Cable Low Row — 2 Sets x 7 to 10 Reps 5. Dual Pully Lying Lateral Raise — 2 Sets x 7 to 10 Reps 6. Cuffed Cable Front Raise — 2 Sets x 7 to 10 Reps 7. Cuffed Cable Biceps Curl — 2 Sets x 7 to 10 Reps 4/27/2026 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. 4/28/2026 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. 4/29/2026 Chest – 1. 1.Incline BP on Smyth machine – 5 sets of 8 reps – 125, 135, 145, 145,and last set with 95 for 25 reps. 2. Hammer strength – 3 sets – 90, 115, 135 – 7 reps per set. 3. Pec dec – 3 sets – 15 reps – 95 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 Finisher - Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch