12d • General discussion
Workouts - 6 18 and 6 19, 2026
June 18, 2026
LOWER BODY WORKOUT
Deadlift: 5 sets x 5 reps with 175 pds.
Leg extensions on Smyth machine 5 sets X 15 reps with 85 pds
Front Squat: 5 sets x 5 reps with 135 pds
Lying Leg Curl: 3 sets x 15 reps with 35 pds
Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps
Spinner bike 40 minutes for 8 miles.
June 19, 2026
Chest - Incline on Smyth Machine
1. Empty Bar (45 lbs) x 10 reps (focus on bar path)
2. 135 lbs x 5 reps (smooth, controlled tempo)
3. 145 lbs x 3 reps (fast concentric speed)
4. 150 lbs x 1 rep.
- Pec dec - 3 sets of 15 reps - 75 pds.
5. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps
6. Echolon bike 40 minutes for 8 miles.
Treadmill at 45degress for 3 miles for 24 mimutes
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Workouts - 6 18 and 6 19, 2026
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