4d • General discussion
Workouts 12/15 to 12/18/2025
Workouts. I missed a day on 12/14/2025. Shoveling snow is too much for me. Elbows hurt.
Need to go West!
12/16/2025
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.
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.
12/17/2025
Legs and back.
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.
12/18/2025
Chest –
1) Incline BP on Smyth machine – 5 sets of 8 reps – 115, 115, 125, 135,and last set with 105 for 15 reps.
2. KB flyes – 5 sets – 15 reps – 23 pounds.
3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps.
- Pec Dec for 10 sets with 75 for 15 reps. Great pump.
4. Spinner bike – 70 minutes – 90 bpm.
5. Assault bike– 30 minutes – 95 bpm.
5
2 comments
Workouts 12/15 to 12/18/2025
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