9d • General discussion
Workout 5/1 to 5/2/2026
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:
- Incline Bench Press: 4 sets -10 reps
- Chest – Incline BP on Smyth – 6 sets125, 135, 145, 145, and 105.
- Incline Dumbbell Fly: 3 sets -12 reps
- Decline Deficit Push-up: 3 sets -12 reps
- Standing Upward Fly Incline Squeeze Press: 3 sets x 10-12 reps
- 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
- 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.
3
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Workout 5/1 to 5/2/2026
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