June 29, 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 Assault Bike 45 minutes at 95rpms. 50ft (15m) Dual KB Farmers Walk - 45 pds. 15 Banded Triceps Extensions with 25 pd band - 3 sets. Dips - 10 sets - 12 reps. June 30, 2026 Misc. 5. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps 6. Spinner bike 40 minutes for 8 miles. 7. Treadmill at 45degress for 3 miles for 24 mimutes. 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/;.lkjuhytgrewsaq 5.Single Lying Leg Curls 5 sets12 reps with 30 pds. Hanging Leg Raise: 3 sets x 10 reps Assault Bike 45 minutes at 95rpms. Misc. 50ft (15m) Dual KB Farmers walk - 45 pds. 15 Banded Tricep Extensions with 25 pd band - 3 sets. Dips - 10 sets - 12 reps.(Dip Assist Machine - 35 pds). July 1, 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.

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.

Mon: 2x[12 heavy rb row, 15 squats, 15 pushups, 5x ohp] Tue: 30 jumping jacks, shoulder warmup 1 min, 3 ea c&p kb 16, MC6HC Upper#3 phase 1, 3 rounds kb20+24, 15 goblet press evening: MC6HC Upper#3 phase 2, 3 rounds kb16+16 but ladder 3-5-10, 5 min jumping rope Wed: 1ea poseidon complex, jumping rope, ab wheel, 20+30+10 rows, 1-2-1-2-1-3-5 pull-ups Thur: shoulder and hips warmup, MC6HC Lower#3 phase 1, 3 rounds kb24+24, last round+light rb, farmers walk 1 min, MC6HC Lower#3 phase 2, 2 rounds kb24+24 Fri: dead hang 3x40s, 3x maxercist flow, 3x1min heavy jump rope, evening: 20x sit-up-stand up, bulgarian bag 10+10 swings,5+5 spins, 10 seoi-nage, 10 swing squat,10 shoulder to shoulder, 10 halo, 10 10 row, 5 min heavy jump rope Sat: 20 assisted squats, 2x15 narrow squats, 2x2 uneven squats some pain in elbow so I'll take a break from chin-ups and cleans and decrease the load for a week or two, Sun: shoulder and elbow stretching and warmup, ohp: 3ea kb 24, 5ea kb 16,

Welcome to the Kettlebell Warrior Community, brother! This community is designed to help you reclaim your inner warrior through manageable workouts, nutrition advice, lifestyle habits, and our strong brotherhood. Step 1: Introduce yourself in THIS THREAD below! Where are you from? What are your goals? What immediate help do you need? Step 2: Read the rules and checkout our free courses and paid programs here

Quick show of hands… How many of you have had your goals after hitting the magic 40 year mark shift more and more towards simply feeling better (less nagging pains) than simply “looking good naked”??? I’m all for looking the part, but the older I get the more I prioritize tasks that have more of an emphasis on quality of movement than just aesthetics. Anyways, here’s the video I posted over on YouTube today. If you’re looking for a little incite in the “aging with grace” department plus a killer workout, check it out!