Mar 30 • General discussion
Workouts 3/26 to 3/29/2026
3/27/2026 Chest
1. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set.
2. Pec dec – 3 sets – 15 reps – 90 pounds.
3. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps.
4. 3 sets rope crunches with 60 pounds.
5. Chin up. – 3 sets 15 reps.
6. Spinner bike – 40 minutes intense – 120 BPM.
3/28/2026 – Chest
Upper chest dumbbell workout looks:
- Incline Bench Press: 4 sets -10 reps
- Chest – Incline BP on Smyth – 6 sets125, 135, 145, 145, and 105.
- 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.
3/29/2026
Legs
1.Squats
- Dumbbell Squat 4 sets >15-20
- Forward Lunges 3 sets 8/leg with 35 pound KB
- Leg extensions on Hammer Strength - 5 sets > 15 reps 85, 95, 105, 115 and 120
- Romanian Deadlift 3 sets 10-12 reps with 135 pounds
- Hammer Strength Quad extension Leg Curl sets of 4 12-15
Single-leg Calf Raises with 65 pounds 4 sets 10/leg
3
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Workouts 3/26 to 3/29/2026
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