17h • General discussion
Workouts – 4/8/2026 to 4/13/2026
4/8/2026
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. KB Extensions - 3 sets of 15 reps -w 35 pds.
2. Cable pushdowns – 3 sets of 15 reps -40 pounds.
3. DB extensions – 3 sets of 15 reps – 20 pounds
4. Close grip bp with 75 pounds – 3 sets of 12 reps.
Core Training
5. Rope reverse presses – 3 sets of 20 reps – 45 pounds.
6. Kneeling Cable Crunches 12-15 repetitions
7. Hanging Knee Raises 12-15 repetitions
8. Crunches 12-15 repetitions
4/9/2026
Assault bike – 50 minutes for 120 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.
4/10/2026
Chest –
1. 1.Incline BP on Smyth machine – 5 sets of 8 reps – 125, 135, 145, 145,and last set with 85 for 35 reps.
2. Hammer strength – 3 sets – 90, 115, 135 – 7 reps [per set.
3. Pec dec – 3 sets – 15 reps – 90 pounds.
4. KBs squats – 3 sets, 35, 40 and 45 pounds for 6 reps.
5. 3 sets rope crunches with 60 pounds.
6. KB pullovers – 3 Sets 15 reps with 35 ds, super setter with 10 kb flyes -3 sets
Finisher - Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch.
4/11/2026 - VARIETY
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.
- CLOSE GRIP BP - 3 sets of 15 reps with 75 pounds.
4. Spinner bike – 60 minutes – 90 bpm.
5. Assault bike– 40 minutes – 95 bpm
4/12/2026 Chest - TWO DAYS IN A ROW FOR 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 rep
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Workouts – 4/8/2026 to 4/13/2026
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