6/21/26

Had a more difficult session planned, but with all the moving parts this week, just snuck in a light accessory/pump ... overall it was good to just move and do some low stress time in the gym at home. 

A.

Tricep Cable Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. 

-55#

 

B.

Paralette Push-Ups

3 sets x max reps @ 90 seconds rest 

-20,16,14 

 

C.

DB Pull-Overs

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-60# 

 

D.

Neutral Grip Narrow Lat Pulldowns 

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-145#

 

E.

One Arm Dumbbell Row 

2 sets x 10-15 reps

Feel free to throw in a couple drop sets.

-100# DB

 

F.

Dumbbell Side Raises or Cable Side Raises

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10# 

 

G.

Dumbbell Bent-Over Side Raises

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10# 

 

H.

Fat Barbell Curls

2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-75#

 

I.

Dumbbell Shrugs

2 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x100# DB

J.

Every 2 for 6 (3 sets) of:

‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete