Day: April 26, 2026

2026/04/26


Upper/Lower Strength

4 Sets

  • 6 Barbell Rows (45-85-105-115-125 / 45-85-85-85-85)

3 Sets

  • 12 Marcy Lat Pulldown (wide overhand grip, 9/5)
  • 10 DB Incline Press (45-45-50 / 25)

Arms

2 Sets

  • 12 DB Preacher-Style Curl (elbows braced on inside of thighs, 25/15)
  • 10 Cable Tricep Extensions (2-3 / 2)
  • 10 DB Zottman Curl (supinate up, pronate at top 20/15)

Core

3 Sets

  • 20 Dead Bug (10/8s)
  • 20 Weighted Crunches (10s) / 20 Leg Lifts (25)
  • 40 Plank Shoulder Taps