4d • General discussion
Workouts - 6/27 and 28, 2026
June 27, 2026
Bench Press: 5 sets x 5 reps with 135 pds
Pull-Up/Lat Pulldown: 4 sets x 10 reps
Incline Dumbbell Press: 3 sets x 10 reps with 45 pds
Barbell Row: 4 sets x 10 reps with 70, 75 and 80 pds
Arms and Back
Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds
Barbell Curl: 3 sets x 10 reps with 40, 45 and 50 pds
Deadlift - 3 sets 135 for 5 reps
Pull-Up - 5 sets for 12 reps - minus 40 pds
Barbell Row - 85 pds - 3 sets of 12 reps
Kettlebell Row - 45 pds - 12 reps - 3 sets.
Hanging Leg Raise: 3 sets x 10 reps
Spinner Bike 45 minutes at 75rpms.
50ft (15m) Dual KB Farmers Lunges - 45 pds.
15 Banded Triceps Extensions with 25 pd band - 3 sets.
Dips on assisted machine- 10 sets - 12 reps - 45 pds.
June 28, 2026
LEGS:
Squat: 5 sets x 5 reps with 85, 105, 135, 155 and 185 pds.
Romanian Deadlift: 4 sets x 10 reps with 135 pds
Leg Extensions or Bulgarian Split Squats: 3 sets x 10 reps
Hanging Leg Raise: 3 sets x 10 reps
Assault Bike 45 minutes at 95rpms.
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Workouts - 6/27 and 28, 2026
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