Put Forth Effort
Built by Effort. Driven by Purpose.
Category: Uncategorized
-
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. Cardio Preparation Purpose: elevate heart rate, increase blood…
-
Consistency builds physiques. Volume builds durability. Today’s workout was a high-volume shoulder, arm, and core session designed to improve: This is not a “one-day” workout.This is the type of session that pays off when repeated week after week. Cardio & Preparation Purpose: elevate heart rate, increase blood flow, and prepare joints for volume pressing and…
-
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: This is the kind of workout that compounds over time—if you show up consistently. 🫀 Warm-Up Cardio (45 Minutes Total) Purpose: elevate heart rate,…
-
Upper Body Power + Cardio Training Session This session blends steady-state cardio, heavy compound lifts, hypertrophy work, and core training for a complete upper-body workout. Cardio Warm-Up Chest and Pressing Work Smith Machine – Incline Bench Press Chest Press Machine Cable Pec Deck Incline Dumbbell Bench Press Back and Shoulder Work Wide-Grip Pull-Ups Dumbbell Lateral…
-
Cardio Core Training Perform 2 rounds of the following exercises: Weight Training: Chest & Triceps DB Bench Press Incline DB Bench Press Pull-Ups Bench Press Hanging Knee Raises Cable Crossovers Cable Rope Tricep Extensions Single Arm Cable Tricep Pull Downs
-
Weight training – Chest & Triceps Bench press 20@135lbs 15@155 12@165 10@185 5@225 3@255 2@275 1@295 1@315 Barbell shoulder press 9×25@bar (45lbs) Hammer strength – Incline press 25@2 plates 15@2 plates + 2 25lbs 10@4 plates 10@4 plates 10@4 plates 20@2 plates 20@2 plates 20@2 plates Cable crossovers 100@30lbs 80@40 60@50 40@60 20@70 15@80 10@90…
-
Warm up Stationary bike – 10 min Cardio Incline treadmill walk – 30 min @3.0 mph Calisthenics Push-up Routine * Pushups Split two sets 20 & 15 reps *Jump Rope split two sets 100 & 75 reps 35 wide 175 jump rope skips 35 decline 175 jump rope skips 35 diamond 175 jump rope skips …
-
Warm up Assault bike – 10 min Backwards Treadmill walk – 10 min Core Training 2 rounds of : 50 stick twist 50 stick side bends 50 reverse crunches 50 ankle taps 50 flutter kicks Cardio Incline treadmill walk – 30 min @3.0 mph Calisthenics Push-up Routine 3 rounds of: 10 wide 50 jump rope…
-
Warm up Assault bike – 10 min Cardio Incline treadmill walk – 30 min @2.5mph Core Training 2 rounds of : 100 stick twist 100 stick side bends 50 reverse crunches 50 flutter kicks 50 ankle taps 50 crunches Calisthenics Push-up Routine 3 rounds of: 10 wide 50 jump rope skips 10 decline 50 jump…
-
Warm up Assault bike – 10 min Cardio Incline treadmill walk – 35 min @2.5mph Core Training 2 rounds of : 50 stick twist 50 stick side bends 50 reverse crunches 50 ankle taps 50 flutter kicks Calisthenics Push-up Routine 2 rounds of: 15 wide 15 decline 15 diamond 15 pike 15 regular 15 incline …
Put Forth Effort 