Mar 11 • General discussion
Workouts - 3/7 to 3/10/2026
3/7/2026
1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 135, 135, 145, 145,and last set with 105 for 25 reps.
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
3/8/2026
Chest – Incline BP on Smyth – 6 sets of 4 reps – 125, 135, 145, 145,and last set with 95 for 25 reps.
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.
3/9/2026 – Wanted to do new chest routine using dbs.
Upper chest dumbbell workout looks:
1. Incline Bench Press: 4 sets -10 reps
2. Incline Dumbbell Fly: 3 sets -12 reps
3. Decline Deficit Push-up: 3 sets -12 reps
4. Standing Upward Fly Incline Squeeze Press: 3 sets x 10-12 reps
5. Smyth Machine pushups – 5 sets - using bar for 15 reps. Decrease bar to lower bracket for each set.
Abs –
6. 3 sets rope timed 2 minutes. Crunches with 60 pounds.
7. Chin up hangs 75 seconds. – 3
8. Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch.
03/10/2026:
Super sets - tried this for a change
Upright Cable Row "Feel Sets" 5 X 10-12 reps / 30 seconds’ rest
Single Arm Dumbbell Rows 5 X 10-12 reps / 45-60 seconds’ rest
Bent Over Smith Machine Rows 5 X 10-12 reps / 45-60 seconds’ rest
Lying Dumbbell Pullovers 5 X 10-12 reps / 45-60 seconds’ rest
Reverse Grip Pulldown "Finisher Sets" 5 X 10-12 reps / 30 seconds’ rest
Hammer strength Chest presses 5 X 10-12 reps / 30 seconds’ rest
Finisher - Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch
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Workouts - 3/7 to 3/10/2026
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