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One of the biggest complaints most guys have regarding kettlebell training is how the kettlebell destroys the top of their forearms during the clean. I wanna remedy that for you with 3 simple cues!!! This is a clip from a YouTube video I've got cued up for tomorrow, but I wanted to give you guys the first look. Avoid the pain and get them gains!!! Hands Up...KEEP FIGHTING!!

4/4/2026 Biceps Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 1. Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds 2. Barbell Curl -   5 sets of 20 reps with 25 pounds 3. Preacher Curl - 3 sets of 15 reps with 20 pounds 4. 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. 5. Rope reverse presses – 3 sets of 20 reps – 45 pounds. 4/5/2026 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. 4/6/2026 Chest – 1. 1.Incline BP on Smyth machine – 5 sets of 8 reps – 115, 125, 135, 145,and last set with 85 for 25 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. 4/7/2026 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

04/13/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM Ring Pull Up x 5 with 3 Sec. Top Hold Each (2400 lbs.), x 3 with 3 Sec. Top Hold Each (1440 lbs.). Wrist Plank x 30 Sec. (3000 lbs.). Plank Pull Bomber x 5 (1000 lbs.). Bear Squat to Balls of Feet with Forearms on Floor Back and Forth x 15 in 26 Sec. (750 lbs.). Automatic Exerciser 40 lbs. (equivalent to 2565 lbs.) Health Lift Hold x 22 Sec. (56,430 lbs.), Health Lift x 12 in 22 Sec. (30,780 lbs.). KB 26 lbs. Snatch x 10 Each Hand in 52 Sec. (520 lbs.). 4 Min. 33 Sec., No Rest: KB 26 lbs. One Hand High Pull x 20 Each (1040 lbs.) + KB 26 lbs. Two Handed Swing x 20 (520 lbs.) + 2 KB 26 lbs. DL x 20 (1040 lbs.) + KB 26 lbs. Side Swing x 40 (1040 lbs.) + 2 KB 26 lbs. Skier Swing x 40 (2080 lbs.) = 5720 lbs. Total. Camel x 1 Min. (1500 lbs.). LIT Recovery Body Flow 4, 5 stretches x 60 Sec. Each, 2350 lbs. Total Weight Lifted, 21 Cal.: supine knee pull, butterfly stretch, seated forward bend, seated spinal twist L, seated spinal twist R. Another 23 flights. After Supper Solid Baoding Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 54 bs. x 12 Sec. (648 lbs.). Pull 35 lbs. x 12 Sec. (420 lbs.). IGrip Push 57 bs. x 12 Sec. (684 lbs.). Pull 39 lbs. x 12 Sec. (468 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Workout Total = 110,299 lbs.

04/11/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 4 flights. PM Heavyhands 2 (DB 5 lbs. + Wrist Weight 2.5 lbs. = 7.5 lbs.) x 0. 5 Miles in 20 Min. (9600 lbs.). 2 KB 26 lbs. Skier Swing x 101 in 2 Min. 56 Sec. (5252 lbs.). Wrist Roller 13 lbs. x 1 Each (1300 lbs.), 8 lbs. x 1 Each (800 lbs.), 5 lbs. x 1 Each (500 lbs.), 3 lbs. x 2 Each (600 lbs.). Wrist Plank x 24 Sec. (2400 lbs.). Another 12 flights. Workout Total = 20,452 lbs.