14d • General discussion
Workouts -
September 13 2026
Chest
1. Empty Bar (45 lbs) x 10 reps (focus on bar path)
2. 85 lbs x 5 reps (smooth, controlled tempo)
3. 115 lbs x 3 reps (fast concentric speed)
4. 130 lbs x 1 rep (feels heavy, primes the nervous system)
5. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps
6. Swim in bay for 40 minutes for 1.5 miles.
7. Hanging keg raises 4 minutes.
September 14, 2026
LEGS:
1. Squat: 5 sets x 5 reps with 85, 105, 135, 155 and 185 pds.
2.Romanian Deadlift: 4 sets x 10 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 15, 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 11 miles.
September 16, 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 19– Back & Triceps
- Deadlift - 5 sets of 5 reps
2. Pull-Up - 10 sets for 8 reps
3. Barbell Row - 10 sets of 8 reps with 85 pounds
4. Seated Row - 90 pounds for 5 sets of 8 reps
5. Dumbbell Row - 45 pounds for 5 sets of 8 reps
6. Dumbbell Shrug - 205 pounds for 12 reps for 5 sets
7. Close-Grip Bench Press
8. Barbell Standing Triceps Extension
9. Tricep Pushdown
4
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Workouts -
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