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.