Recent Workouts. · Kettlebell Warriors

Tom Cody

2d • General discussion

Recent Workouts.

June 20, 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 21, 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 Split Squats: 3 sets x 10 reps

Hanging Leg Raise: 3 sets x 10 reps

Assault Bike 45 minutes at 95rpms.

Overhead Press: 5 sets x 5 reps with 75 pds

Pull-Up/Lat Pulldown: 4 sets x 10 reps with 75, 85, 95 pds and 105 pds.

Close-Grip Bench Press 3 sets x 10 reps with 55 pds.

Dumbbell Row: 3 sets x 10 reps with 50 pds kbs.

Tricep Pushdown: 3 sets x 10 reps

Barbell Curl: 3 sets x 10 reps

June 22, 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 23, 2026

Chest

1. Empty Bar (45 lbs) x 10 reps (focus on bar path)

2. 85 lbs x 5 reps (smooth, controlled tempo)

3. 115 lbs x 3 reps (fast concentric speed)

4. 130 lbs x 1 rep (feels heavy, primes the nervous system)

5. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps

6. Spinner bike 40 minutes for 8 miles.

7. Treadmill at 45degress for 3 miles for 24 mimutes.

LEGS:

1. Squat: 5 sets x 5 reps with 85, 105, 135, 155 and 185 pds.

2.Romanian Deadlift: 4 sets x 10 reps with 135 pds

3.Bulgarian Split Squats 3 sets x 10 reps with 135 pds

4.Seated Leg Curls 5 Sets 12 reps with 75 pds/;.lkjuhytgrewsaq

5.Single Lying Leg Curls 5 sets12 reps with 30 pds.

Hanging Leg Raise: 3 sets x 10 reps

Assault Bike 45 minutes at 95rpms.50ft (15m) Dual KB Farmers Lunges - 45 pds.15 Banded Tricep Extensions with 25 pd band - 3 sets.Dips - 10 sets - 12 reps.

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