1d • General discussion
Workouts - NJ
November 9, 2026– Chest & Biceps -
Bench Press - 75 pds for 3 sets of 25 reps.
Incline Dumbbell Press - 35 pds 3 sets for 15 reps
Dumbbell Chest Fly - 20 pd for 3 sets for 12 reps
Push-Up - 5 sets of 20 reps
Barbell Curl - 3 sets of 12 reps with 55 pds
KB curls with 20 pds for 3 sets - 15 reps.
Preacher Curl - 3 sets on Hammer Strength machine. 45 pds for 12 reps.
Assault bike 60 minutes for 90rpms and 11 miles
Back:
Overhead Press: 5 sets x 5 reps with 75 pds
Pull-Up/Lat Pulldown: 4 sets x 10 reps with 75, 85, 95 pds and 105 pds.
Triceps:
Triceps: Close-Grip Bench Press 3 sets x 10 reps with 55 pds.
Dumbbell Row: 3 sets x 10 reps with 50 pds kbs.
Triceps Pushdown: 3 sets x 10 reps
Barbell Curl: 3 sets x 10 reps
November 10, 2026
LOWER BODY WORKOUT
Deadlift: 5 sets x 5 reps with 165 pds.
Leg extensions on Smyth machine 5 sets X 15 reps with 85 pds
Leg pres - 10 sets with 225 for 8 reps.
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.
November 11 2026
Chest - Reps and good form.
1. Empty Bar (45 lbs) x 20 reps (focus on bar path)
2. 85 lbs x 5 reps (smooth, controlled tempo)
3. 115 lbs x 3 reps (fast concentric speed)
4. 130 lbs x 1 rep (feels heavy, primes the nervous system)
5. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps
6. KB Pullovers with 30 pounds for 12 reps 3 sets.
7. Hanging keg raises 4 minutes.
November 12, 2026
LEGS:
1. Squat: 5 sets x 5 reps with 85, 105, 135, 155 and 185 pds.
2.Romanian Deadlift: 4 sets x 10 reps with 135 pds
3.Bulgarian Split Squats 3 sets x 10 reps with 135 pds
4.Seated Leg Curls 5 Sets 12 reps with 75 pds/;
5.Single Lying Leg Curls 5 sets 12 reps with 30 pds.
Hanging Leg Raise: 3 sets x 10 reps
Dips - 10 sets - 12 reps.
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Workouts - NJ
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