9h • General discussion
Workouts – 12/23/2025 to 12/27/2025
12/23/2025 - PM
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.
Assault bike – 50 minutes for 130 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.
12/24/2025
Legs
1. 3 sets of squats –125 -10 reps, 135 – 8 reps, 135 – 8 reps, 145 – 8 reps
2. Leg extensions – 3 sets – 15 reps. 105 pounds.
3. Lat pulldowns: 5 sets 15 reps. 85 pounds
4. KB row- 55 pounds 3 sets of 12 reps.
12/25/2025
1. Spinner bike – 35 minutes – 90 bpm.
2. Assault bike– 40 minutes – 95 bpm.
12/26/2025
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.
12/27/2025
1. Outdoor walk for 45 minutes 3.4 miles – bpm 90.
2. Triceps – Cable pushdowns – 3 sets of 15 reps -40 pounds.
3. DB extensions – 3 sets of 15 reps – 20 pounds
Abs –
1. 3 sets rope times. Crunches with 60 pounds.
3
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Workouts – 12/23/2025 to 12/27/2025
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