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.

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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

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.

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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.