4d • General discussion
Workout June 29 to July 2, 2026
June 29, 2026
Bench Press: 5 sets x 5 reps with 135 pds
Pull-Up/Lat Pulldown: 4 sets x 10 reps
Incline Dumbbell Press: 3 sets x 10 reps with 45 pds
Barbell Row: 4 sets x 10 reps with 70, 75 and 80 pds
Arms and Back
Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds
Barbell Curl: 3 sets x 10 reps with 40, 45 and 50 pds
Deadlift - 3 sets 135 for 5 reps
Pull-Up - 5 sets for 12 reps - minus 40 pds
Barbell Row - 85 pds - 3 sets of 12 reps
Kettlebell Row - 45 pds - 12 reps - 3 sets.
Hanging Leg Raise: 3 sets x 10 reps
Assault Bike 45 minutes at 95rpms.
50ft (15m) Dual KB Farmers Walk - 45 pds.
15 Banded Triceps Extensions with 25 pd band - 3 sets.
Dips - 10 sets - 12 reps.
June 30, 2026
Misc.
5. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps
6. Spinner bike 40 minutes for 8 miles.
7. Treadmill at 45degress for 3 miles for 24 mimutes.
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/;.lkjuhytgrewsaq
5.Single Lying Leg Curls 5 sets12 reps with 30 pds.
Hanging Leg Raise: 3 sets x 10 reps
Assault Bike 45 minutes at 95rpms.
Misc.
50ft (15m) Dual KB Farmers walk - 45 pds.
15 Banded Tricep Extensions with 25 pd band - 3 sets.
Dips - 10 sets - 12 reps.(Dip Assist Machine - 35 pds).
July 1, 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.
July 2, 2026 – Legs
- Squat - 5 sets of 8 reps 135 pds
- Leg Press - 5 sets of 12 reps - 175 pds
- Leg Extension - 5 sets of 15 reps - 85 pds
- Lunges - alternate leg for 3 sets with 25 pd kbs.
- Romanian Deadlift - 3 sets -of 8 reps with 135 pds.
- Leg Curl
- Spinner bike 45 minutes - 90 rp,s.
Abs
Happy July 4th to KB Warriors.
3
1 comment
Workout June 29 to July 2, 2026
skool.com/kettlebell-warriors
Kettlebell Warrior University is a movement for busy men to reclaim their inner warrior.
Leaderboard (30-day)
1
+102
2
+59
3
+17
4
+12
5
+5
Powered by