5d • Strength/Skills
Workouts – 1/29/2026 to 2/1/2026
1/29/2026
Biceps
Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds,
- Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds
- Barbell Curl - 5 sets of 20 reps with 25 pounds
- Preacher Curl - 3 sets of 15 reps with 20 pounds
- 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.
1/30/2026
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.
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 Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set.
3. Pec dec – 3 sets – 15 reps – 90 pounds.
4. KBs – BP – 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 stetted with 10 kb flyes -3 sets
1/31/2026
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
2/1/2026
Shoulders
1. Overhead press on Smyth machine – 3 sets of five reps – 55, 65 and 75 pounds.
2. Lateral Raises – 3 sets of eight reps – 20, 25 and 15 pounds
3. Pec Dec Reverse laterals – five sets of 15 reps – 45 pounds.
4. KB Shrugs with 50, 60 and 70 pounds for eight reps.
5. Spinner bike – 55 minutes 100 bpm.
Chest
6. Smyth Machine – Incline BB press five sets of 3 reps – 105, 125, 135, 145 and 155 pounds.
7. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps.
1. 3 sets rope crunches with 60 pounds.
2. Chin up. – 3 sets 15 reps.
3. Spinner bike – 40 minutes intense – 120 BPM.
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Workouts – 1/29/2026 to 2/1/2026
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