19d • General discussion
Workouts - 3/19 to 3/22/2026
3/19/2026
1. Deadlifts145,and last set with 105 for 25 reps.
2. Lat pulldowns – 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
3/20/2026 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.
Arms
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.
4. Cable upright curls in bicep flex position 5 sets with 15 pounds – 15 reps.
3/21/2026 – Chest
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 I love these. Feel so thin. Do vacuum .
- Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch.
03/22/2026:
Super sets
Back
1. Upright Cable Row "Feel Sets" 5 X 10-12 reps / 30 seconds’ rest
2. Single Arm Dumbbell Rows 5 X 10-12 reps / 45-60 seconds’ rest
3. Bent Over Smith Machine Rows 5 X 10-12 reps / 45-60 seconds’ rest
4. Lying Dumbbell Pullovers 5 X 10-12 reps / 45-60 seconds’ rest
5. Reverse Grip Pulldown "Finisher Sets" 5 X 10-12 reps / 30 seconds’ rest
6. Hammer strength Chest presses 5 X 10-12 reps / 30 seconds’ rest
4
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Workouts - 3/19 to 3/22/2026
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