2d • General discussion
Workouts – 1/19/2026 to 1/22/2026
1/19/2026
Biceps
1. Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 2.
- 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
- Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds
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.
1/20/2026
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.
- KB cleans - 25 pounds 3 sets 10 reps.
1/21/2026
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
1/22/2026 -7:00 AM – (trying mornings for a change) Mix bag.
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.
6. Smyth Machine – Incline BB press five sets of 3 reps – 105, 125, 135, 145 and 155 pounds.
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Workouts – 1/19/2026 to 1/22/2026
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