Trying to get back in groove. 1/3/2026 Biceps 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. Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 75 pounds – 3 sets of 12 reps. Assault bike – 50 minutes for 130 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. 1/4/2026 Chest 1. Pull ups on assisted machine - footy pounds - 10 reps 5 sets. 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 1/5/2026 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 95, 115, 135, 145, and last set with 85 for 15 reps. 2. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 3. Pec dec – 3 sets – 15 reps – 90 pounds. 1. 3 sets rope crunches with 60 pounds. 2. Chin up. – 3 sets 15 reps. Cardio: Spinner bike – 40 minutes intense – 120 BPM. 1/5/2026 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. Abs – 1. 3 sets rope times. Crunches with 60 pounds. 2. Chin up hangs 75 seconds. – 3

Went for legs. 1. Dumbbell Squat 3 sets 20 reps 50 pounds 2. Forward Lunges - 20 pounds 3 sets 15 reps 3. Romanian Deadlift 3 sets 20 reps 125 pounds 4. Machine Leg Curl - 100 pounds - 20 reps 5 sets. 5. Single-leg Calf Raises 3 sets 10 reps 55 pounds.

Doing a new using these exercises: - Incline KB Bench Press - 3 sets of 12 with 45 pounds - Incline Dumbbell Fly - 3 sets of 12 with 20 pounds - Incline Squeeze Press - Standing Upward Fly with cables - 15 pounds - rack set at m - Decline Push-up using Smyth machine for 15 reps for 5 sets and lowering bar until parallel - Dumbbell Pullover - 30 pound kb 3 sets as many reps.

12/29/2025 Biceps 1. Incline Dumbbell Curl - 3 sets of 15 reps with 25 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. Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 75 pounds – 3 sets of 12 reps. Cardio: Assault bike – 50 minutes for 130 bpm max Shoulders: 1. Pec dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 3 sets – 8 reps with 90 pds. 12/30/2025 Legs 1. 3 sets of squats –125 -10 reps, 135 – 8 reps, 135 – 8 reps, 145 – 8 reps 2. Leg extensions – 3 sets – 15 reps. 105 pounds. 3. Lat pulldowns: 5 sets 15 reps. 85 pounds 4. KB row- 55 pounds 3 sets of 12 reps. 12/31/2025 1. Chest – Incline BP -Smyth machine – 5 sets-8 reps – 115, 125, 135, 145, and last- 95 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 – 70 minutes – 90 bpm. 5. Assault bike– 30 minutes – 95 bpm.

https://strengthlevel.com/strength-standards/bench-press I found this article a good review for where I was by age, weight and strength.