Workouts – 1/12/2026 to 1/18/2026

Tom Cody

6d • General discussion

1/12/2026

Biceps

Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds,

Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds
Barbell Curl - 5 sets of 20 reps with 25 pounds
Preacher Curl - 3 sets of 15 reps with 20 pounds
Concentration Curl - 5 sets of 15 reps with 25 pounds Hammer Strength

Triceps –

1. Cable pushdowns – 3 sets of 15 reps -40 pounds.

2. DB extensions – 3 sets of 15 reps – 20 pounds

3. Close grip bp with 75 pounds – 3 sets of 12 reps.

1/13/2026

Assault bike – 50 minutes for 130 bpm max Shoulders:

1. Pec 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.

1/14/2026

1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 135, 135, 145, 145,and last set with 105 for 25 reps.

2. KB flyes – 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

1/15/2026

Shoulders

1. Overhead press on Smyth machine – 3 sets of five reps – 55, 65 and 75 pounds.

2. Lateral Raises – 3 sets of eight reps – 20, 25 and 15 pounds

3. Pec Dec Reverse laterals – five sets of 15 reps – 45 pounds.

4. KB Shrugs with 50, 60 and 70 pounds for eight reps.

5. Spinner bike – 55 minutes 100 bpm.

1/16/2026

Morning – 8:00 AM

1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 125, 135, 145, 145,and last set with 85 for 35 reps.

2. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set.

3. Pec dec – 3 sets – 15 reps – 90 pounds.

4. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps.

5. 3 sets rope crunches with 60 pounds.

6. Chin up. – 3 sets 15 reps.

7. Spinner bike – 40 minutes intense – 120 BPM.

Afternoon: 4:00 PM

1. Triceps – Cable pushdowns – 3 sets of 15 reps -40 pounds.

2. DB extensions – 3 sets of 15 reps – 20 pounds

3. Close grip bp with 95 pounds – 3 sets of 12 reps.

4. Cable upright curls in bicep flex position 5 sets with 15 pounds – 15 reps.

Abs –

1. 3 sets rope timed 2 minutes. Crunches with 60 pounds.

2. Chin up hangs 75 seconds. – 3

1/17/2026 – Wanted to do new chest routine using dbs.

Upper chest dumbbell workout looks:

Incline Bench Press: 4 sets -10 reps
Incline Dumbbell Fly: 3 sets -12 reps
Decline Deficit Push-up: 3 sets -12 reps
Standing Upward Fly Incline Squeeze Press: 3 sets x 10-12 reps
Smyth Machine pushups – 5 sets - using bar for 15 reps. Decrease bar to lower bracket for each set.

Abs –

6. 3 sets rope timed 2 minutes. Crunches with 60 pounds.

7. Chin up hangs 75 seconds. – 3