One of the biggest things I look for when I start programming for my new 1–on-1 clients is how to score quick wins for them. And one of the EASIEST and FASTEST wins for many is emphasizing more single leg work instead of relying exclusively on bilateral work from squats and deadlifts… If you’re bored of doing the same old lunges or step ups though, and want some variety to spice things up, then the video I posted today over on YouTube will definitely help in that department. Be sure you rotate through them after your bilateral squat or deadlift work and BIG gains will be unlocked quick, fast, and in a hurry! And if you wanna learn more about the 1-on-1 coaching inside the Man-Maker Mentorship, then message me here and we can talk about it.

Across the board, I’ve noticed two common fundamental flaws in most people’s training regiments. A lack of BALANCE and a lack of INTENSITY. Here’s how you can remedy each so that you get better and faster overall results in both the LOOKS and the PAIN FREE PERFORMANCE departments. Speaking of missing ingredients, where do you guys think your programs are lacking? Let me know how I can help!

4/1/2026 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. 4/2//2026 – Chest Upper chest dumbbell workout looks: 1. Incline Bench Press: 4 sets -10 reps 2. Chest – Incline BP on Smyth – 6 sets125, 135, 145,  145, and 105. 3. Incline Dumbbell Fly: 3 sets -12 reps 4. Decline Deficit Push-up: 3 sets -12 reps 5. Standing Upward Fly Incline Squeeze Press: 3 sets x 10-12 reps 6. Smyth Machine pushups – 5 sets - using bar for 15 reps. Decrease bar to lower bracket for each set. Abs – 7. 3 sets rope timed 2 minutes. Crunches with 60 pounds. 8. Chin up hangs 75 seconds. – 3 9. Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch. 4/3/2026: Super sets Back 1. Upright Cable Row "Feel Sets" 5 X 10-12 reps / 30 seconds’ rest 2. Single Arm Dumbbell Rows 5 X 10-12 reps / 45-60 seconds’ rest 3. Bent Over Smith Machine Rows 5 X 10-12 reps / 45-60 seconds’ rest 4. Lying Dumbbell Pullovers 5 X 10-12 reps / 45-60 seconds’ rest 5. Reverse Grip Pulldown "Finisher Sets" 5 X 10-12 reps / 30 seconds’ rest 6. Hammer strength Chest presses 5 X 10-12 reps / 30 seconds’ rest Chest 1. Incline Cable Fly "Feel Sets" 5 X 10-12 reps / 30 seconds rest / 4 second negatives 2. Incline Machine Press 5 X 10-12 reps / 30 seconds rest / 4 second negatives 3. Flat Dumbbell Press 5 X 10-12 reps / 30 seconds rest / 4 second negatives 4. Lying Dumbbell Pullovers 5 X 10-12 reps / 30 seconds rest / 4 second negatives 5. Pec-Dec "Finisher Sets" 5 X 10-12 reps / 30 seconds rest / 4 second negatives

03/31/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 2 flights. PM 2 KB 31 lbs. Skier Swing x 51 in 1 Min. 27 Sec. (3162 lbs.). 2 KB 22 lbs. Skier Swing x 51 in 1 Min. 28 Sec. (2244 lbs.). 2 CB 10 lbs. Side Swing x 61 in 1 Min. 21 Sec. (1220 lbs.). CB 10 lbs. 2 Hand Arm Cast x 12 Each Hand on Top over Each Shoulder = 48 Reps Total = 480 lbs. Shinbox x 30 Sec. Each. Another 8 flights. After Supper Solid Baoding Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). Workout Total = 7106 lbs.

3/27/2026 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. 3/28/2026 – Chest Upper chest dumbbell workout looks: 1. Incline Bench Press: 4 sets -10 reps 2. Chest – Incline BP on Smyth – 6 sets125, 135, 145,  145, and 105. 3. Incline Dumbbell Fly: 3 sets -12 reps 4. Decline Deficit Push-up: 3 sets -12 reps 5. Standing Upward Fly Incline Squeeze Press: 3 sets x 10-12 reps 6. Smyth Machine pushups – 5 sets - using bar for 15 reps. Decrease bar to lower bracket for each set. 3/29/2026 Legs 1.Squats 1. Dumbbell Squat 4 sets >15-20 2. Forward Lunges 3 sets 8/leg with 35 pound KB 3. Leg extensions on Hammer Strength - 5 sets > 15 reps 85, 95, 105, 115 and 120 4. Romanian Deadlift 3 sets 10-12 reps with 135 pounds 5. Hammer Strength Quad extension Leg Curl sets of 4 12-15 Single-leg Calf Raises with 65 pounds 4 sets 10/leg