11d • General discussion
Workouts – 1/3/2026 to 1/5/2026
Trying to get back in groove.
1/3/2026
Biceps
- 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
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
- 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.
- 3 sets rope crunches with 60 pounds.
- 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
3
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Workouts – 1/3/2026 to 1/5/2026
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