Put Forth Effort

Building strong shoulders and durable arms through volume and control.

Today’s training session focused on shoulder development with additional arm work to reinforce upper-body strength. The workout emphasized pressing strength, lateral shoulder development, rear-delt stability, and high-volume arm training.

Shoulder training is critical for building upper-body structure. Strong shoulders support pressing strength, improve posture, and create balanced upper-body development.

---

Cardio Preparation

Treadmill Walk — 10 minutes

Light cardio helped increase blood flow and prepare the body for upper-body training.

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Core Activation (3 Rounds)

12 Back Extensions
12 Plate Side Bends @ 45 lbs
12 Hanging Knee Raises
12 Hanging Leg Raises
12 Hanging Side-to-Side Knee Raises

Core activation helps reinforce stability and control for pressing and pulling movements.

---

Shoulder Press Strength

Smith Machine Seated Shoulder Press

15 × 95 lbs
12 × 115
12 × 135
10 × 155
8 × 165

Seated Dumbbell Shoulder Press

12 × 50 lbs
12 × 60
10 × 65
9 × 70
7 × 75

Barbell Shoulder Press

17 × 65 lbs
12 × 85
12 × 95
8 × 115
6 × 135

Pressing movements were the foundation of the session, building strength and shoulder endurance.

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Lateral Shoulder Development

Dumbbell Lateral Raises

12 × 20 lbs
12 × 25
12 × 30
12 × 35
12 × 30

Seated Dumbbell Lateral Raises

15 × 15 lbs
15 × 15
25 × 15
30 × 15

Single Arm Leaning Dumbbell Lateral Raises

3 × 12 @ 15 lbs
20 × 15

These movements target the medial delts to build shoulder width.

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Front Delt Training

Alternating Dumbbell Front Raises

12 × 20 lbs
12 × 25
12 × 25
12 × 30

Dumbbell Around the Worlds

4 × 12 @ 10 lbs

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Rear Delt and Upper Back Stability

Single Arm Cable Rear Delt Pull

30 × 7.5 lbs
20 × 9
18 × 12.5
15 × 14

Cable Rope Face Pulls

25 × 32.5 lbs
25 × 37.5
25 × 42.5
25 × 47.5

Dumbbell Rear Delt Flyes (Incline Bench)

30 × 20 lbs
26 × 25
20 × 30
20 × 35
20 × 40

Rear-delt work helps maintain shoulder balance and stability.

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Additional Shoulder Work

EZ Bar Upright Rows

5 × 12 @ 50 lbs

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Arm Training

Barbell Curls

15 × 65 lbs
15 × 65
15 × 75

Seated Dumbbell Curls

20 × 20 lbs
15 × 25
12 × 30

Alternating Crossbody Dumbbell Hammer Curls

15 × 40 lbs
15 × 45
15 × 50

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Triceps Training

Single Arm Cable Triceps Pulldown

50 × 20 lbs
40 × 30
30 × 40

Overhead Cable Rope Triceps Extensions

50 × 50 lbs
40 × 60
30 × 70

Single Arm Cable Triceps Pulldown (Sideways)

3 × 20 @ 30 lbs

Cable Bar Triceps Pushdowns

15 × 100 lbs
15 × 110
15 × 120

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Training Takeaway

Strong shoulders create the foundation for upper-body strength. Consistent volume, controlled reps, and disciplined training build long-term progress.

Each workout is another opportunity to improve.

Put Forth Effort.

Building pressing strength through volume and discipline.

Today’s session focused on upper-body pressing with an emphasis on chest development, shoulder stability, and core control. The workout combined dumbbell work, machine work, and heavy barbell pressing to build both strength and muscular endurance.

Consistent pressing volume helps develop upper-body strength while reinforcing proper movement patterns and stability.

Cardio Preparation

Treadmill Walk — 12 minutes

Post Workout Cardio

StairMaster — 20 minutes

The goal was to elevate heart rate, prepare the body for lifting, and finish the session with conditioning.

Core Activation (3 Rounds)

12 Hanging Knee Raises

12 Hanging Leg Raises

12 Back Extensions

12 Plate Side Bends @ 45 lbs

12 Hanging Knee Raises

Training the core early reinforces stability and control during pressing movements.

Shoulder Activation

Dumbbell Lateral Raises

3 × 12 @ 15 lbs

Dumbbell Rear Delt Flyes

3 × 12 @ 15 lbs

These movements help activate the shoulders and support healthy pressing mechanics.

Chest Volume Block

Incline Dumbbell Bench Press

12 @ 50 lbs

12 @ 60

12 @ 70

Smith Machine Incline Bench Press

12 @ 135 lbs

10 @ 155

10 @ 185

Cable Flys

20 @ 20 lbs

12 @ 30

12 @ 35

12 @ 40

Pec Fly Machine

12 @ 130 lbs

12 @ 145

12 @ 160

These movements target the chest from multiple angles to increase overall muscle activation and endurance.

Strength Block: Barbell Bench Press

Barbell Bench Press

12 @ 135 lbs

10 @ 155

8 @ 185

8 @ 225

4 @ 255

2 @ 275

1 @ 295

8 @ 225

The focus during these sets was controlled reps and progressive loading to improve pressing strength.

Conditioning and Secondary Pressing

Air Squats

7 × 10

Incline Barbell Bench Press

12 @ 135 lbs

10 @ 155

8 @ 185

Close Grip Incline Dumbbell Press

3 × 20 @ 20 lbs

These movements finish the workout with additional volume and conditioning.

Training Takeaway

Strength is built through consistent effort and disciplined training. Pressing movements like bench and incline presses develop the chest, shoulders, and triceps while reinforcing upper-body strength.

Each workout is an opportunity to improve technique and build long-term progress.

Put Forth Effort.

Building width, strength, and endurance.

Today’s workout focused on upper-back development and shoulder stability. The session emphasized pulling volume to improve lat width, mid-back thickness, and rear-delt strength while reinforcing core stability throughout the workout.

Back training is about repetition and control. Consistent pulling volume helps develop posture, strength, and balanced upper-body development.

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Cardio Preparation

Treadmill Walk — 10 minutes

Cardio Post Workout
StairMaster — 30 minutes

The goal was to elevate heart rate, prepare the body for training, and improve overall conditioning.

---

Core Activation (3 Rounds)

12 Hanging Knee Raises
12 Hanging Leg Raises
12 Cable Side Bends @ 37.5 lbs
12 Back Extensions
12 Plate Side Bends @ 45 lbs

Starting with core training helps reinforce stability for pulling movements and rows.

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Pull-Up Strength

Pull-Ups
5 × 8

Pull-ups remain one of the most effective movements for developing upper-body pulling strength and lat width.

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Back Width Training

Behind-the-Neck Lat Pulldowns
20 @ 100 lbs
15 @ 120
12 @ 140
12 @ 160

Cable Rope Pullovers
20 @ 35 lbs
15 @ 42.5
12 @ 50
12 @ 57.5

Wide Grip Lat Pulldowns
15 @ 120 lbs (warm-up)
18 @ 140
13 @ 160
12 @ 180

These movements emphasize lat engagement and help develop overall back width.

---

Upper Back and Rear Delt Work

Cable Rope Face Pulls
25 @ 30 lbs (warm-up)
30 @ 35
30 @ 42.5
31 @ 50

Face pulls strengthen the rear delts and upper back while supporting shoulder health.

---

Mid Back Thickness

Close Grip Lat Pulldowns
15 @ 120 lbs
15 @ 140
12 @ 160

Seated Low Row – Wide Grip
3 × 15 @ 120 lbs

Machine Single Arm Row
15 @ 100 lbs (warm-up)
25 @ 115
25 @ 130
20 @ 145

Single Arm Dumbbell Rows
12 @ 60 lbs
12 @ 65
12 @ 70
12 @ 75

These rowing movements focus on mid-back density and strength.

---

Shoulder Finisher

Dumbbell Lateral Raises
4 × 15 @ 20 lbs

High-rep lateral raises help develop shoulder width and endurance.

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Training Takeaway

Back training requires patience and repetition. Strength and size are built through consistent pulling volume and disciplined training habits.

Each session builds the foundation for long-term progress.

Put Forth Effort.

Building stronger arms through volume, discipline, and consistency.

Today’s workout focused on high-volume arm training paired with core work and conditioning. The goal was to increase muscular endurance in the biceps and triceps while reinforcing core stability throughout the session.

Arm development is not just about lifting heavy weight. It comes from controlled reps, time under tension, and consistent volume over time. This session emphasized that principle by combining compound arm movements with supersets and isolation work.

---

Cardio Preparation

• Treadmill walk — 10 minutes
• StairMaster — 30 minutes

Cardio was used to increase blood flow and prepare the body for the training session while supporting overall conditioning.

---

Core Activation (3 Rounds)

• 12 Back extensions
• 12 Plate side bends @ 45 lbs
• 12 Hanging knee raises
• 12 Hanging leg raises
• 12 Cable side bends @ 37.5 lbs
• 12 Captain’s chair knee raises

Starting with core training helps reinforce posture and stability during the rest of the workout.

---

Biceps Strength Block

Alternating Dumbbell Curls

• 20 × 30 lbs
• 15 × 35
• 12 × 40
• 8 × 45
• 6 × 50

Barbell Curls

• 20 × 45 lbs (bar)
• 15 × 65
• 15 × 75
• 12 × 85

Reverse Barbell Curls

• 5 sets × 20 reps @ 45 lbs

Single-Arm Preacher Curl

• 12 × 25 lbs
• 12 × 30
• 12 × 35
• 8 × 40
• 20 × 20

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Triceps Volume Block

Cable Bar Triceps Pushdowns

• 25 × 35 lbs
• 20 × 42.5
• 20 × 50
• 15 × 57.5

Superset with:

Cable Rope Triceps Extensions

• 5 sets × 15 reps @ 35 lbs

Single-Arm Cable Triceps Pulldowns

• 15 × 10 lbs
• 12 × 15
• 12 × 20
• 12 × 25

Additional sets:

• 3 × 12 reps @ 15 lbs

---

Arm Density Work

Alternating Crossbody Dumbbell Hammer Curls

• 20 × 40 lbs
• 17 × 45
• 15 × 50
• 12 × 55

Superset with triceps work to maintain intensity and time under tension.

---

High-Volume Arm Finishers

Cable Bar Curls

• 20 × 70 lbs
• 20 × 80
• 20 × 90
• 20 × 100

Seated Alternating Dumbbell Curls

• 4 × 8 reps @ 30 lbs

Overhead Rope Triceps Extensions

• 25 × 30 lbs
• 25 × 50
• 25 × 60
• 26 × 70

Skull Crushers

• 15 × 50 lbs
• 15 × 50
• 17 × 50
• 20 × 50

Overhead Cable Bar Triceps Extensions

• 4 × 20 reps @ 100 lbs

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Training Takeaway

Arm development is built through consistency and volume. Progress does not happen from one workout but from repeating sessions like this week after week.

Discipline in the gym carries over into every other area of life.

Show up. Execute the plan. Improve each session.

Put Forth Effort.

Building strength from the ground up.

Today’s session focused on lower body development with an emphasis on leg strength, muscular endurance, and hip stability. The workout progressed from activation and high-rep volume into heavier compound lifting.

Leg training requires discipline and patience. Strength is not built overnight. It is built through consistent effort, controlled reps, and progressive overload.

This session was designed to build that foundation.

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Cardio Preparation

• Treadmill walk — 12 minutes
• StairMaster — 30 minutes (post-workout)

The goal of the initial cardio was to increase blood flow and prepare the hips, knees, and ankles for the training session. Post-workout StairMaster was used to improve conditioning and reinforce recovery capacity.

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Core Activation (3 Rounds)

• 12 Hanging knee raises
• 12 Hanging leg raises
• 12 Back extensions
• 12 Plate side bends @ 45 lbs
• 12 Hanging knee raises

Training the core early reinforces stability and bracing during compound lifts like squats and leg presses.

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Hip Strength and Activation

Hip Abduction

• 50 × 100 lbs
• 40 × 115
• 40 × 130
• 30 × 145
• 30 × 160
• 20 × 175

High-volume hip work improves glute activation and knee stability before moving into heavier lower-body movements.

---

Quad Development Block

Single-Leg Extensions

• 12 × 10 lbs
• 12 × 20
• 12 × 25
• 12 × 30
• 12 × 40

Leg Extensions

• 20 × 55 lbs
• 20 × 70
• 20 × 85
• 20 × 100
• 20 × 115

Single-leg and bilateral work helps improve muscular balance and prepares the quads for compound movements.

---

Squat Preparation

Dumbbell Goblet Squats

• 12 × 55 lbs
• 12 × 60
• 12 × 65
• 12 × 70
• 12 × 75

Goblet squats reinforce posture, depth, and movement mechanics before moving into barbell squats.

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Compound Strength Work

Leg Press

• 20 reps × 2 plates each side
• 20 reps × 4 plates
• 20 reps × 6 plates
• 20 reps × 8 plates

High-repetition leg press work builds endurance and overall leg volume before the primary strength movement.

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Strength Anchor: Back Squats

• 10 × 45 lbs (bar)
• 10 × 135
• 8 × 185
• 5 × 225
• 3 × 255
• 3 × 275
• 2 × 295

The focus during these sets was maintaining depth, strong bracing, and controlled bar speed.

Back squats remain one of the most effective exercises for developing total lower-body strength.

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Calf Finisher

Leg Press Calf Raises

• 2 sets × 50 reps @ 4 plates total (two 45 lb plates each side)

High-repetition calf work was used to finish the session and build lower-leg endurance.

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Training Takeaway

Strength is built through repetition and consistency.
Leg training demands effort, patience, and discipline.

Each workout is an opportunity to improve technique, increase strength, and reinforce habits that lead to long-term progress.

Put Forth Effort.

Building width. Building strength. Building endurance.

Today’s session focused on upper-body volume with an emphasis on back thickness, rear-delt development, and pressing endurance. The goal was simple: accumulate quality volume while maintaining control and intensity.

This was not a max-effort day.
This was a capacity-building day.

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Cardio Preparation

• Treadmill walk — 15 minutes
• StairMaster — 30 minutes (post-workout)

Purpose: improve conditioning, increase recovery capacity, and support long-term body composition goals.

---

Core Activation (3 Rounds)

• 12 Hanging knee raises
• 12 Hanging leg raises
• 12 Back extensions
• 12 Plate side bends @ 45 lbs
• 12 Hanging knee raises

Core was trained early to reinforce bracing and posture throughout heavy rowing and pulling movements.

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Activation & Stability Work

Hip Abduction

• 3 × 50 reps @ 100 lbs

Pull-Ups

• 4 × 8

Dumbbell Around the Worlds

• 4 × 12 @ 5 lbs

Dumbbell Rear Delt Flyes

• 4 × 12 @ 20 lbs

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Pressing Strength

Incline Dumbbell Bench Press

• 4 × 8 @ 70 lbs

Incline Barbell Bench Press

• 10 × 135 lbs
• 8 × 155
• 8 × 165
• 8 × 185

Volume pressing to build upper chest density and shoulder endurance.

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Back Thickness and Width Block

Single-Arm Cable Rear Delt Pull

• 12 × 10 lbs
• 12 × 15
• 12 × 20
• 11 × 25

Cable Rope Pullovers

• 15 × 20 lbs
• 15 × 35
• 15 × 45
• 15 × 50

Single-Arm Dumbbell Rows

• 4 × 8 @ 70 lbs

Seated Low Row – Close Grip

• 12 × 120 lbs
• 12 × 140
• 12 × 160

Seated Low Row – Wide Grip

• 3 × 12 @ 120 lbs

Barbell Rows

• 10 × 135 lbs
• 10 × 155
• 10 × 165
• 10 × 185

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Lat Volume Finisher

Single-Arm Cable Lat Pulldown

• 20 × 100 lbs
• 20 × 110
• 15 × 120
• 15 × 130

Behind-the-Neck Lat Pulldown

• 20 × 100 lbs
• 17 × 110
• 13 × 120
• 12 × 130

Standard Lat Pulldowns

• 20 × 100 lbs
• 15 × 110
• 12 × 120
• 12 × 130
• 10 × 140

Close-Grip Lat Pulldowns

• 4 × 12 @ 100 lbs

High-rep pulling to reinforce width and endurance.

---

Conditioning & Push-Up Series

Push-Up Routine – 3 Rounds

• 10 Wide
• 10 Decline
• 10 Regular
• 10 Diamond
• 10 Pike
• 10 Incline

Russian Kettlebell Swings

• 3 × 25 @ 70 lbs

Conditioning under fatigue to finish the session.

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Training Takeaway

Volume builds structure.
Structure builds strength.
Strength builds confidence.

This was a day about accumulating quality work and reinforcing discipline.

Progress comes from stacking sessions like this repeatedly.

Put Forth Effort.

Building power from the ground up.

Today’s session was built around one objective: develop lower-body strength while maintaining upper-body density and core durability. Heavy squats anchored the workout. Everything else supported that goal.

This is the type of training that builds real strength — not just aesthetics.

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Cardio Preparation

• Treadmill walk — 15 minutes
• StairMaster — 30 minutes

Purpose: elevate heart rate, increase blood flow, and prep hips, knees, and ankles for loaded squats.

---

Core Activation (3 Rounds)

• 12 Hanging med ball knee raises @ 8 lbs
• 12 Hanging leg raises
• 12 Back extensions @ 25 lbs
• 12 Plate side bends @ 45 lbs

Core was trained first to reinforce bracing and stability before squats.

---

Lower Body Volume Block

Machine Hip Abduction

• 25 × 55 lbs
• 25 × 70
• 25 × 100
• 25 × 110
• 25 × 130

Plate Goblet Squats

• 5 sets × 10 reps @ 25 lbs

Single-Leg Extensions

• 12 × 10 lbs
• 12 × 15
• 12 × 20
• 12 × 20

Walking Lunges

• 4 sets × 12 reps

Leg Extensions

• 12 × 70 lbs
• 12 × 80
• 12 × 90
• 12 × 100

Seated Leg Curls

• 12 × 70 lbs
• 12 × 80
• 12 × 90
• 12 × 100

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Strength Anchor: Back Squats

• 12 × 45 lbs
• 10 × 135
• 8 × 185
• 5 × 225
• 3 × 255
• 3 sets × 3 reps @ 275

Heavy triples under control. Focus on depth, bracing, and bar speed.

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Accessory & Finisher Work

Leg Press

• 4 sets × 12 reps @ 298 lbs

Calf Raises on Leg Press

• 4 sets × 12 reps @ 298 lbs

Dumbbell Around the Worlds

• 3 sets × 12 reps @ 15 lbs

Barbell Curls

• 5 sets × 12 reps @ 65 lbs

Alternating Dumbbell Hammer Curls

• 4 sets × 12 reps @ 25 lbs

Dumbbell Hammer Curls

• 4 sets × 12 reps @ 25 lbs

Cable Rope Triceps Extensions

• 4 sets × 12 reps @ 80 lbs

Single-Arm Cable Triceps Pulldowns

• 4 sets × 12 reps @ 20 lbs

Hanging Knee Raises

• 4 sets × 12 reps

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Training Takeaway

Heavy compound lifts build strength.
Volume builds muscle.
Consistency builds results.

This wasn’t about chasing numbers. It was about building a base that lasts.

Stack days.
Control the effort.
Put Forth Effort.

Consistency builds physiques. Volume builds durability.

Today’s workout was a high-volume shoulder, arm, and core session designed to improve:

• Shoulder cap size and rear-delt detail
• Arm density and endurance
• Core strength under fatigue
• Work capacity and joint resilience

This is not a “one-day” workout.
This is the type of session that pays off when repeated week after week.

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Cardio & Preparation

• Treadmill walk — 16 minutes
• StairMaster — 30 minutes

Purpose: elevate heart rate, increase blood flow, and prepare joints for volume pressing and isolation work.

---

Core Activation (3 Rounds)

• 12 Hanging knee raises
• 12 Hanging leg raises
• 12 Ab wheel rollouts
• 12 Cable side bends @ 37.5 lbs

Core work was completed early to reinforce stability throughout the session.

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Shoulder Development (Lateral, Rear, and Front Delts)

Dumbbell Lateral Raise Pyramid

• 50 × 10 lbs
• 40 × 15 lbs
• 30 × 20 lbs
• 20 × 25 lbs
• 10 × 30 lbs

Straight Bar Front Raises

• 5 sets × 15 reps @ 30 lbs

Seated Dumbbell Rear Delt Flyes

• 15 × 15 lbs
• 15 × 20 lbs
• 15 × 25 lbs
• 15 × 30 lbs

Behind-the-Neck Rope Face Pulls

• 4 sets × 12 reps @ 37.5 lbs

Superset with:

Rope Face Pulls

• 4 sets × 12 reps @ 37.5 lbs

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Pressing & Isolation Work

Seated Behind-the-Neck Smith Machine Shoulder Press

• 12 × 65 lbs
• 3 sets × 12 reps @ 75 lbs

Single-Arm Cable Lateral Raises

• 4 sets × 12 reps @ 20 lbs

Cable Rope Face Pulls

• 4 sets × 12 reps @ 50 lbs

Single-Arm Cable Leaning Rear Delt Fly

• 4 sets × 12 reps @ 20 lbs

Single-Arm Standing Cable Rear Delt Pull

• 4 sets × 12 reps @ 20 lbs

Barbell Shoulder Press

• 4 sets × 12 reps @ 65 lbs

Dumbbell Shrugs

• 4 sets × 20 reps @ 85 lbs

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Arm Finisher (Biceps Focus)

Cable Curls

• 25 × 20 lbs
• 20 × 30 lbs
• 15 × 40 lbs
• 10 × 50 lbs

Barbell Curls

• 4 sets × 10 reps @ 65 lbs

Alternating Dumbbell Hammer Curls

• 4 sets × 10 reps @ 40 lbs

Cable Bar Curls

• 4 sets × 10 reps @ 80 lbs

Seated Dumbbell Curls

• 12 × 20 lbs
• 3 sets × 12 reps @ 25 lbs

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Final Thought

Progress is not created by intensity alone.
It is built through structured volume, consistency, and discipline.

Show up.
Execute.
Repeat.

Put Forth Effort.

Built for strength. Finished with volume. Fueled by effort.

Some workouts are about checking the box.
Others are about building something permanent.

Today’s session was a high-volume upper-body hypertrophy day, focused on:

• Upper chest thickness
• Wide shoulders & back
• Triceps density
• Core strength under fatigue

This is the kind of workout that compounds over time—if you show up consistently.

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🫀 Warm-Up Cardio (45 Minutes Total)

• Treadmill walk — 15 minutes
• StairMaster — 30 minutes

Purpose: elevate heart rate, protect joints, and prep the CNS for heavy pressing.

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🏋️‍♂️ Chest Focus (Progressive Load)

Smith Machine Incline Bench Press

• 12 × 135 lbs
• 10 × 155
• 8 × 165
• 6 × 185
• 4 × 205
• 2 × 225

Chest Press Machine

• 20 × 85 lbs
• 15 × 100
• 12 × 115
• 10 × 130

Cable Pec Deck

• 15 × 15 lbs
• 15 × 20
• 15 × 25
• 15 × 30

Incline Dumbbell Bench Press

• 12 × 50 lbs
• 10 × 70
• 8 × 75
• 8 × 75

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🦍 Back & Shoulders (Width + Shape)

Wide-Grip Pull-Ups

• 5 sets × 8 reps

Dumbbell Lateral Raises

• 5 sets × 12 reps @ 15 lbs

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🔥 Core Circuit (3 Rounds)

• 12 Hanging Knee Raises
• 12 Hanging Leg Raises
• 15 Cable Side Bends (50 → 60 → 70 lbs)
• 12 Cable Twists (each side @ 30 lbs)
• 15 Hanging Knee Raises

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💪 Strength + Triceps Finisher

Bench Press

• 12 × 135
• 8 × 185
• 5 × 225
• 3 × 255
• 3 × 1 @ 275
• 5 × 225
• 15 × 135

Wide-Grip Bench Press

• 12 × 135
• 10 × 155
• 8 × 185

Cable Bar Triceps Pushdowns

• 25 × 80
• 20 × 90
• 15 × 100
• 12 × 110
• 10 × 120

Cable Rope Triceps Pushdowns

• 5 × 12 @ 30 lbs

Cable Rope Triceps Extensions

• 5 × 15 @ 60 lbs

Overhead Cable Bar Triceps Extensions

• 5 × 20 @ 60 lbs

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🧠 Final Thought

This wasn’t about motivation.
It was about discipline, progression, and effort.

Stack days.
Trust the process.
Put Forth Effort.