Workouts - 2/9 to 2/11/2026 · Kettlebell Warriors

Workouts - 2/9 to 2/11/2026

2/09/2026

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.

6. Smyth Machine – Incline BB press five sets of 3 reps – 105, 125, 135, 145 and 155 pounds.

2/10/2026

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.

Abs –

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

2. Chin up hangs 75 seconds. – 3

2/11/2026 – 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.

Chin up hangs 75 seconds. – 3

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