MONDAY 12/1/2025: CALISTHENICS PUSH

ELEVATED ONE ARM PUSH-UPS: 2 sets to failure each side
EXPLOSIVE PUSH-UPS: 2 sets of 20
PSEUDO-PLANCHE PUSH-UPS: 2 sets of 20
PIKE PUSH-UPS: 2 sets to failure

MECHANICAL DROP SET
PUSH-UPS + KNEE PUSH-UPS + ISOMETRIC HOLD: 3 sets to failure
 
TUESDAY 12/2/2025: CALISTHENICS LEGS

SIDE LUNGES: 2 sets to failure each side
BULGARIAN SPLIT SQUATS: 2 sets to failure each side
SINGLE LEG ROMANIAN DEADLIFTS: 2 sets to failure each side
WALKING LUNGES: 2 sets of 60 second AMRAP
SQUATS: 3 sets to failure
BAND PULL-THROUGH: 2 sets of 60 seconds AMRAP
SINGLE CALF RAISES: 2 sets to failure each side
 
WEDNESDAY 12/3/2025: CALISTHENICS PULL

KNEELING ONE ARM BAND PULL-DOWNS: 2 sets to failure each side
INVERTED ROWS: 2 sets to failure
PULL-UPS: 3 sets to failure
BAND CURLS: 2 sets to failure each side
BAND STRAIGHT ARM PULL-DOWN: 2 sets to failure
BAND FACE-PULL: 60 seconds AMRAP
 
FRIDAY 12/5/2025: CALISTHENICS FULL BODY

ELEVATED ONE ARM PUSH-UPS: 3 sets to failure each side
POWER PUSH-AWAYS: 2 sets to failure
L-SITS: 2 sets to failure
INVERTED ROW: 3 sets to failure
BAND LIP BUSTER CURLS: 2 sets to failure
BULGARIAN SPLIT SQUATS: 3 sets to failure each side
HORSE STANCE SQUAT: 2 sets of at least 10 reps
SINGLE LEG GLUTE BRIDGES: 2 sets of at least 10 reps per side
 
TUESDAY 12/9/2025: CALISTHENICS LEGS

SIDE LUNGES: 2 sets to failure each side
BULGARIAN SPLIT SQUATS: 2 sets to failure each side
SINGLE LEG ROMANIAN DEADLIFTS: 2 sets to failure each side
WALKING LUNGES: 2 sets of 60 second AMRAP
SQUATS: 3 sets to failure
BAND PULL-THROUGH: 2 sets of 60 seconds AMRAP
SINGLE CALF RAISES: 2 sets to failure each side
 
WEDNESDAY 12/10/2025: CALISTHENICS PULL

KNEELING ONE ARM BAND PULL-DOWNS: 2 sets to failure each side
INVERTED ROWS: 2 sets to failure
PULL-UPS: 3 sets to failure
BAND CURLS: 2 sets to failure each side
BAND STRAIGHT ARM PULL-DOWN: 2 sets to failure
BAND FACE-PULL: 60 seconds AMRAP
 
FRIDAY 12/12/2025: CALISTHENICS FULL BODY

ELEVATED ONE ARM PUSH-UPS: 3 sets to failure each side
POWER PUSH-AWAYS: 2 sets to failure
L-SITS: 2 sets to failure
INVERTED ROW: 3 sets to failure
BAND LIP BUSTER CURLS: 2 sets to failure
BULGARIAN SPLIT SQUATS: 3 sets to failure each side
HORSE STANCE SQUAT: 2 sets of at least 10 reps
SINGLE LEG GLUTE BRIDGES: 2 sets of at least 10 reps per side
 
MONDAY 12/15/2025: CALISTHENICS PUSH

Finally got my weighted vest back so I could up the ante on these calisthenics.

ELEVATED ONE ARM PUSH-UPS: 2 sets to failure each side with 20 lb vest
EXPLOSIVE PUSH-UPS: 2 sets of 20 with 20 lb vest
PSEUDO-PLANCHE PUSH-UPS: 2 sets of 20 with 20 lb vest
PIKE PUSH-UPS: 2 sets to failure

MECHANICAL DROP SET
PUSH-UPS + KNEE PUSH-UPS + ISOMETRIC HOLD: 3 sets to failure
 
TUESDAY 12/16/2025: CALISTHENICS LEGS

SIDE LUNGES: 2 sets to failure each side with 20 lb vest
BULGARIAN SPLIT SQUATS: 2 sets to failure each side with 20 lb vest
SINGLE LEG ROMANIAN DEADLIFTS: 2 sets to failure each side with 20 lb vest
WALKING LUNGES: 2 sets of 60 second AMRAP
SQUATS: 3 sets to failure with 20 lb vest
BAND PULL-THROUGH: 2 sets of 60 seconds AMRAP
SINGLE CALF RAISES: 2 sets to failure each side with 20 lb vest
 
WEDNESDAY 12/17/2025: CALISTHENICS PULL

KNEELING ONE ARM BAND PULL-DOWNS: 2 sets to failure each side
INVERTED ROWS: 2 sets to failure with 20 lb vest
PULL-UPS: 3 sets to failure with 20 lbs vest
BAND CURLS: 2 sets to failure each side
BAND STRAIGHT ARM PULL-DOWN: 2 sets to failure
BAND FACE-PULL: 60 seconds AMRAP
 
FRIDAY 12/19/2025: CALISTHENICS FULL BODY

ELEVATED ONE ARM PUSH-UPS: 3 sets to failure each side with 20 lbs vest
POWER PUSH-AWAYS: 2 sets to failure with 20 lbs vest
L-SITS: 2 sets to failure with 20 lbs vest
INVERTED ROW: 3 sets to failure with 20 lbs vest
BAND LIP BUSTER CURLS: 2 sets to failure
BULGARIAN SPLIT SQUATS: 3 sets to failure each side with 20 lbs vest
HORSE STANCE SQUAT: 2 sets of at least 10 reps with 20 lbs vest
SINGLE LEG GLUTE BRIDGES: 2 sets of at least 10 reps per side
 
MONDAY 12/29/2025: CALISTHENICS PUSH

ELEVATED ONE ARM PUSH-UPS: 2 sets to failure each side with 20 lb vest
EXPLOSIVE PUSH-UPS: 2 sets of 20 with 20 lb vest
PSEUDO-PLANCHE PUSH-UPS: 2 sets of 20 with 20 lb vest
PIKE PUSH-UPS: 2 sets to failure

MECHANICAL DROP SET
PUSH-UPS + KNEE PUSH-UPS + ISOMETRIC HOLD: 3 sets to failure
 
TUESDAY 12/30/2025: CALISTHENICS LEGS

SIDE LUNGES: 2 sets to failure each side with 20 lb vest
BULGARIAN SPLIT SQUATS: 2 sets to failure each side with 20 lb vest
SINGLE LEG ROMANIAN DEADLIFTS: 2 sets to failure each side with 20 lb vest
WALKING LUNGES: 2 sets of 60 second AMRAP with 20 lb vest
SQUATS: 3 sets to failure with 20 lb vest
BAND PULL-THROUGH: 2 sets of 60 seconds AMRAP
SINGLE CALF RAISES: 2 sets to failure each side with 20 lb vest
 
WEDNESDAY 12/31/2025: CALISTHENICS PULL

KNEELING ONE ARM BAND PULL-DOWNS: 2 sets to failure each side
INVERTED ROWS: 2 sets to failure with 20 lb vest
PULL-UPS: 3 sets to failure with 20 lbs vest
BAND CURLS: 2 sets to failure each side
BAND STRAIGHT ARM PULL-DOWN: 2 sets to failure
BAND FACE-PULL: 60 seconds AMRAP
 
JANUARY & FEBRUARY 2026: Master Mode

My gym is back open! Time to do a routine that's thorough but won't kill me either.

MONDAY CHEST:
Dumbbell Bench Press (3 x 5-8)
Incline Dumbbell Press (3 x 10-12)
One and a Half Rep Weighted Dips (2 x til failure)
Cable Crossovers (2 x 10+)
Deficit Push-ups (2 x til failure, slow tempo)

TUESDAY LEGS:
Barbell Glute Bridge (3 x 5-8 w/ hold at top)
SUPERSET Dumbbell Spanish Squats + Nordic Curl (2 x 20 and 10 respectively)
TRI-SET: Leg Press + Dumbbell Lunges + Goblet Squat (2 x 20, 10 per side, and 15)
Bulgarian Split Squats (3 x 15 per side)
Dumbbell Side Lunges (2 x 10 per side)
Romanian Deadlift (2 x 8)
Seated Calf Raises 60 seconds AMRAP

WEDNESDAY BACK:
Wide-grip Pull-down (3 x 5-8)
Wide-grip Cable Row (2 x 10)
Seated Rope Rows (2 x 10 with drop set on final)
Dumbbell Rows (3 x 10 per side)
Straight-Arm Pull-down (2 x til failure)
Pull-ups (2 x til failure)

THURSDAY SHOULDERS:
Hang Clean (3 x 5-8)
Cable Laterals (3 x 10 with eccentric overload)
Dumbbell Shoulder Press (3 x 15)
Dumbbell Lateral Raises CLUSTER SET
Dumbbell High Pull CLUSTER SET

FRIDAY ARMS:
Barbell Curl (2 x 10)
SUPERSET Spider Hammer Curl + Bayesian Curls (3 x 8-10 and 15+)
Overhead Cable Extension (2 x 10)
SUPERSET Skull Crushers + Cobra Push-ups (3 x 8-10 and 15+)
Wrist Roller AMRAP

MONDAY: Core #1
TUESDAY: Tai Chi and Meditation
WEDNESDAY: Yoga
THURSDAY: Core #2
FRIDAY: Steady State Cardio
WEEKEND: Hiking
 
MONDAY 1/5/2026: CHEST AND CORE

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 85 lbs; try upping this
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 75 lbs; improve form before upping this
ONE AND A HALF REP WEIGHTED DIPS: 2 sets to failure at 25 lbs; mind form
CABLE CROSSOVERS: 2 sets of 10 plus partials at 30 lbs
DEFICIT PUSH-UPS: 2 sets to failure with slow tempo

HANGING LEG RAISES: 2 sets to failure
LEVITATION CRUNCHES: 2 sets to failure at 40 lbs
SIDE PLANKS: 2 sets to failure each side
 
TUESDAY 1/6/2026: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 325 lbs; consider upping this

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 60 lbs and 10 banded reps respectively

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 10 per side at 40 lbs, and 15 at 20 lbs respectively

BULGARIAN SPLIT SQUATS: 3 sets of 15 per side at 30 lbs; up this
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 30 lbs; try to up this
ROMANIAN DEADLIFT: 2 sets of 8 at 155 lbs
SEATED CALF RAISES: 60 second AMRAP at 115 lbs
 
WEDNESDAY 1/7/2026: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 225 lbs
WIDE GRIP ROW: 2 sets of 10 at 185 lbs
ROPE ROW: 2 sets of 10 at 150 lbs, drop to 80 lbs on the last set
DUMBBELL ROWS: 3 sets of 10 per side at 90 lbs
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 50 lbs
PULL-UPS: 2 sets to failure

YOGA: Unknot workout
 
THURSDAY 1/8/2026: SHOULDERS AND CORE

HANG CLEAN: 3 sets of 5-8 at 105 lbs; mind form!
CABLE LATERAL RAISES: 3 sets of 10 at 10 lbs
DUMBBELL SHOULDER PRESS: 3 sets of 15 at 45 lbs; may up this
DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
DUMBBELL HIGH PULL: Cluster set at 40 lbs

REVERSE CRUNCHES: 20 reps
HEEL TOUCHES: 40 reps
SEATED KNEE TUCKS: 20 reps
JACK KNIFES: 30 reps
LEVITATION CRUNCHES: 40 reps
 
MONDAY 1/12/2026: CHEST AND CORE

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 90 lbs; may up this
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 75 lbs; improve form before upping this
ONE AND A HALF REP WEIGHTED DIPS: 2 sets to failure at 25 lbs; mind form
CABLE CROSSOVERS: 2 sets of 10 plus partials at 35 lbs
DEFICIT PUSH-UPS: 2 sets to failure with slow tempo

HANGING LEG RAISES: 2 sets to failure
LEVITATION CRUNCHES: 2 sets to failure at 40 lbs
SIDE PLANKS: 2 sets to failure each side
 
TUESDAY 1/13/2026: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 335 lbs; mind form

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 60 lbs and 10 banded reps respectively

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 10 per side at 40 lbs, and 15 at 20 lbs respectively

BULGARIAN SPLIT SQUATS: 3 sets of 15 per side at 60 lbs
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 30 lbs; up this
ROMANIAN DEADLIFT: 2 sets of 8 at 165 lbs
SEATED CALF RAISES: 60 second AMRAP at 115 lbs
 
WEDNESDAY 1/14/2026: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 225 lbs
WIDE GRIP ROW: 2 sets of 10 at 190 lbs
ROPE ROW: 2 sets of 10 at 150 lbs, drop to 80 lbs on the last set
DUMBBELL ROWS: 3 sets of 10 per side at 90 lbs
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 50 lbs
PULL-UPS: 2 sets to failure

YOGA: Unknot workout
 
FRIDAY 1/16/2026: ARMS AND CARDIO

BARBELL CURL: 2 ets of 10 at 80 lbs; may up this

SUPER SET
SPIDER HAMMER CURLS + BAYESIAN CURLS: 3 sets of 8-10 at 45 lbs and 15+ at 15 lbs respectively

OVERHEAD CABLE EXTENSION: 2 sets of 10 at 70 lbs

SUPER SET
SKULL CRUSHER + COBRA PUSH-UPS: 3 sets of 8-10 and 15+ respectively, 45 lbs on skull crushers

WRIST ROLLER: 60 seconds AMRAP at 10 lbs

TREADMILL: 15 minutes steady pace at 5 incline and 3 speed
 
TUESDAY 1/20/2026: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 345 lbs; mind form

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 60 lbs and 10 banded reps respectively

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 10 per side at 40 lbs, and 15 at 20 lbs respectively

BULGARIAN SPLIT SQUATS: 3 sets of 15 per side at 60 lbs; up this
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 50 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 170 lbs
SEATED CALF RAISES: 60 second AMRAP at 115 lbs
 
WEDNESDAY 1/21/2026: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 225 lbs
WIDE GRIP ROW: 2 sets of 10 at 195 lbs
ROPE ROW: 2 sets of 10 at 150 lbs, drop to 80 lbs on the last set
DUMBBELL ROWS: 3 sets of 10 per side at 90 lbs
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 50 lbs
PULL-UPS: 2 sets to failure

YOGA: Unknot workout
 
THURSDAY 1/22/2026: SHOULDERS AND CORE

HANG CLEAN: 3 sets of 5-8 at 110 lbs; mind form!
CABLE LATERAL RAISES: 3 sets of 10 at 15 lbs
DUMBBELL SHOULDER PRESS: 3 sets of 15 at 50 lbs
DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
DUMBBELL HIGH PULL: Cluster set at 40 lbs

REVERSE CRUNCHES: 20 reps
HEEL TOUCHES: 40 reps
SEATED KNEE TUCKS: 20 reps
JACK KNIFES: 30 reps
LEVITATION CRUNCHES: 40 reps
 
FRIDAY 1/23/2026: ARMS AND CARDIO

BARBELL CURL: 2 ets of 10 at 80 lbs; up this

SUPER SET
SPIDER HAMMER CURLS + BAYESIAN CURLS: 3 sets of 8-10 at 45 lbs and 15+ at 15 lbs respectively; up the hammers

OVERHEAD CABLE EXTENSION: 2 sets of 10 at 70 lbs; mind set up

SUPER SET
SKULL CRUSHER + COBRA PUSH-UPS: 3 sets of 8-10 and 15+ respectively, 45 lbs on skull crushers

WRIST ROLLER: 60 seconds AMRAP at 10 lbs

TREADMILL: 15 minutes steady pace at 5 incline and 3 speed
 
So because the roads are so crappy and my gym's hours have been wonky because of the recent snow storm, and because my low back and wrist are SHOT from shoveling, I'm gonna take most of this week off from weightlifting. I'll stretch, hike when able, do a full body on Friday, and then come February I'll keep doing Master Mode.
 
FRIDAY 1/30/2026: FULL BODY FUCKERY

Ow. For a week of not doing too much and a banged up wrist, I didn't do too badly.

TRAP BAR DEADLIFT: 3 sets of 3 at 375 lbs; still wish this was in the 400's
DUMBBELL BENCH PRESS: 2 sets of 5 and 10 at 100 lbs and 80 lbs respectively
DUMBBELL ROWS: 2 sets of 5 and 10 per side at 100 lbs and 80 lbs respectively
DUMBBELL LUNGES: 2 sets of and 10 per side at 140 lbs and 60 lbs respectively
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 15 lbs
DUMBBELL CURLS: 60 seconds AMRAP at 30 lbs
PULL-THROUGH: 60 seconds AMRAP at 75 lbs
SEATED CALF RAISES: 60 seconds AMRAP at 115 lbs
HANGING LEG RAISES: 60 seconds AMRAP
 
MONDAY 2/2/2026: CHEST AND CORE

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 95 lbs
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 75 lbs; up this
ONE AND A HALF REP WEIGHTED DIPS: 2 sets to failure at 25 lbs; mind form
CABLE CROSSOVERS: 2 sets of 10 plus partials at 40 lbs
DEFICIT PUSH-UPS: 2 sets to failure with slow tempo

HANGING LEG RAISES: 2 sets to failure
LEVITATION CRUNCHES: 2 sets to failure at 40 lbs
SIDE PLANKS: 2 sets to failure each side
 
TUESDAY 2/3/2026: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 355 lbs; mind form

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 60 lbs and 10 banded reps respectively

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 10 per side at 40 lbs, and 15 at 20 lbs respectively

BULGARIAN SPLIT SQUATS: 3 sets of 15 per side at 70 lbs
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 50 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 175 lbs
SEATED CALF RAISES: 60 second AMRAP at 115 lbs; up this
 
WEDNESDAY 2/4/2026: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 230 lbs
WIDE GRIP ROW: 2 sets of 10 at 195 lbs
ROPE ROW: 2 sets of 10 at 155 lbs, drop to 85 lbs on the last set
DUMBBELL ROWS: 3 sets of 10 per side at 90 lbs
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 50 lbs
PULL-UPS: 2 sets to failure

YOGA: Unknot workout
 
THURSDAY 2/5/2026: SHOULDERS AND CORE

HANG CLEAN: 3 sets of 5-8 at 110 lbs; mind form!
CABLE LATERAL RAISES: 3 sets of 10 at 10 lbs
DUMBBELL SHOULDER PRESS: 3 sets of 15 at 50 lbs
DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
DUMBBELL HIGH PULL: Cluster set at 40 lbs

REVERSE CRUNCHES: 20 reps
HEEL TOUCHES: 40 reps
SEATED KNEE TUCKS: 20 reps
JACK KNIFES: 30 reps
LEVITATION CRUNCHES: 40 reps
 
FRIDAY 2/6/2026: ARMS AND CARDIO

BARBELL CURL: 2 ets of 10 at 85 lbs

SUPER SET
SPIDER HAMMER CURLS + BAYESIAN CURLS: 3 sets of 8-10 at 50 lbs and 15+ at 15 lbs respectively

OVERHEAD CABLE EXTENSION: 2 sets of 10 at 70 lbs; mind set up

SUPER SET
SKULL CRUSHER + COBRA PUSH-UPS: 3 sets of 8-10 and 15+ respectively, 45 lbs on skull crushers

WRIST ROLLER: 60 seconds AMRAP at 10 lbs

TREADMILL: 15 minutes steady pace at 5 incline and 3 speed
 
MONDAY 2/9/2026: CHEST AND CORE

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 95 lbs
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 80 lbs
ONE AND A HALF REP WEIGHTED DIPS: 2 sets to failure at 25 lbs; mind form
CABLE CROSSOVERS: 2 sets of 10 plus partials at 40 lbs
DEFICIT PUSH-UPS: 2 sets to failure with slow tempo

HANGING LEG RAISES: 2 sets to failure
LEVITATION CRUNCHES: 2 sets to failure at 40 lbs
SIDE PLANKS: 2 sets to failure each side
 
TUESDAY 2/10/2026: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 365 lbs; mind form

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 60 lbs and 10 banded reps respectively

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 10 per side at 40 lbs, and 15 at 20 lbs respectively

BULGARIAN SPLIT SQUATS: 3 sets of 15 per side at 70 lbs; up this
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 50 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 175 lbs
SEATED CALF RAISES: 60 second AMRAP at 140 lbs
 
WEDNESDAY 2/11/2026: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 230 lbs
WIDE GRIP ROW: 2 sets of 10 at 195 lbs
ROPE ROW: 2 sets of 10 at 155 lbs, drop to 85 lbs on the last set
DUMBBELL ROWS: 3 sets of 10 per side at 90 lbs; up this
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 50 lbs
PULL-UPS: 2 sets to failure

YOGA: Unknot workout
 
THURSDAY 2/12/2026: SHOULDERS AND CORE

HANG CLEAN: 3 sets of 5-8 at 115 lbs; up this
CABLE LATERAL RAISES: 3 sets of 10 at 10 lbs
DUMBBELL SHOULDER PRESS: 3 sets of 15 at 55 lbs
DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
DUMBBELL HIGH PULL: Cluster set at 40 lbs

REVERSE CRUNCHES: 20 reps
HEEL TOUCHES: 40 reps
SEATED KNEE TUCKS: 20 reps
JACK KNIFES: 30 reps
LEVITATION CRUNCHES: 40 reps
 
FRIDAY 2/13/2026: ARMS AND CARDIO

BARBELL CURL: 2 ets of 10 at 90 lbs

SUPER SET
SPIDER HAMMER CURLS + BAYESIAN CURLS: 3 sets of 8-10 at 50 lbs and 15+ at 15 lbs respectively

OVERHEAD CABLE EXTENSION: 2 sets of 10 at 75 lbs; mind set up

SUPER SET
SKULL CRUSHER + COBRA PUSH-UPS: 3 sets of 8-10 and 15+ respectively, 45 lbs on skull crushers

WRIST ROLLER: 60 seconds AMRAP at 10 lbs

TREADMILL: 15 minutes steady pace at 5 incline and 3 speed
 
MONDAY 2/16/2026: CHEST AND CORE

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 95 lbs
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 80 lbs
ONE AND A HALF REP WEIGHTED DIPS: 2 sets to failure at 25 lbs; mind form
CABLE CROSSOVERS: 2 sets of 10 plus partials at 40 lbs
DEFICIT PUSH-UPS: 2 sets to failure with slow tempo

HANGING LEG RAISES: 2 sets to failure
LEVITATION CRUNCHES: 2 sets to failure at 40 lbs
SIDE PLANKS: 2 sets to failure each side
 
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