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2d • General discussion
Workouts
reps with 135 pds
3.Bulgarian Split Squats 3 sets x 10 reps with 135 pds
4.Seated Leg Curls 5 Sets 12 reps with 75 pds/;
5.Single Lying Leg Curls 5 sets 12 reps with 30 pds.
Hanging Leg Raise: 3 sets x 10 reps
Assault Bike 45 minutes at 95rpms.
50ft (15m) Dual KB Farmers Lunges - 35 pds.
15 Banded Tricep Extensions with 25 pd band - 3 sets.
Dips - 10 sets - 12 reps.
September 25, 2026 – Chest & Biceps -
  1. Bench Press  - 75 pds for 3 sets of 25 reps.
  2. Incline Dumbbell Press - 35 pds 3 sets for 15 reps
  3. Dumbbell Chest Fly - 20 pd for 3 sets for 12 reps
  4. Push-Up - 5 sets of 20 reps
  5. Barbell Curl - 3 sets of 12 reps with 55 pds
  6. KB curls with 20 pds for 3 sets - 15 reps.
  7. Preacher Curl - 3 sets on Hammer Strength machine. 45 pds for 12 reps.
  8. Assault bike 60 minutes for 90rpms and 14  miles.
September 26, 2026 – Legs
  1. Squat - 5 sets of 8 reps 135 pds
  2. Leg Press - 5 sets of 12 reps - 175 pds
  3. Leg Extension - 5 sets of 15 reps - 85 pds
  4. Lunges - alternate leg  for 3 sets with 25 pd kbs.
  5. Romanian Deadlift - 3 sets -of 8 reps with 135 pds.
  6. Leg Curl
  7. Spinner bike 45 minutes - 90 beats hesart rate
Abs
  1. Hanging Leg Raise
  2. Cable Crunch
  3. Ab Wheel Roll-Out
September 27, 2026– Back & Triceps
  1. Deadlift - 3 sets of 5 with 135, 185 and 205 pounds. 3 sets of ten reps
  2. Pull-Up
  3. Barbell Row 3 sets - 8 reps - 55, 75 85
  4. Seated Row- 3 sets of 12 reps - 75, 95, 115
  5. Dumbbell Row 3 sets of 8 reps 55 pounds
  6. Dumbbell Shrug - 5 sets with 45 pounds
  7. Back Extension 5 reps of 25 reps pin set at 75
  8. Close-Grip Bench Press 3 sets - 65, 75 and 85 10 reps.
  9. Barbell Standing Triceps Extension
  10. Triceps Pushdown with rope 10 sets of 15 reps with 45 pounds.
September 28, 2026
Squats on Smyh machine - 10 sets with 135 pounds- 12 reps.
Leg squats 50 pound kettle bell 3 sets of 10 reps.
leg extensions - 5 sets of 15 reps with 85 pounds.
2 mile walk outside (I was in Kansas City looking for 18th and Vine).
1
1 comment
Tom Cody
6
Workouts
Kettlebell Warriors
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Kettlebell Warrior University is a movement for busy men to reclaim their inner warrior.
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