Workouts
Week of 8/10/26 – 8/16/26
Monday
Cycle Bar
45 Min Session
Incline DB Press
4×8
Flat DB Fly
4×8
Plate-Loaded Press
4×8
Two-Arm Cable Pushdown
4×8
Two-Arm Ovh. Tri Ext.
4×8
Tuesday
Cardio
Brisk Walk
Deadlift or Rack Pulls
4×6-8
Cable Lat Pulldowns
4×8
Cable Rows
4×8
Hammer Strength Pulldowns
4×8
Incline DB Curl
4×8
Two-Arm Cable Curl
4×6-8
Wednesday
Cycle Bar
45 Min Session
Legs & Shoulders (Heavy)
Leg Extension
4×8
Leg Curl
4×8
Leg Press
4×6
Leg Add.
4×8
Leg Abd.
4×8
Calf Raises
4×8
DB Side Lat Raise
5×8
Rear Lat Deck
4×8
Front Lat Press
4×8
Trap Shrug
4×8
Thursday
Friday
Cardio
Brisk Walk
Flat DB Press
5×10-12
Incline DB Fly
5×10-12
Incline Smith Machine
5×10-12
Pec Deck
5×10-12
Chest Press (Plate Loaded)
5×10-12
Front Delt DB Press
5×10-12
Two-Arm Cable Pushdown
5×10-12
One-Arm Ovh. Tri Ext.
5×10-12 EA
Saturday
Cardio
Brisk Walk
Cable Lat Pulldowns
5×10-12
Cable Rows
5×10-12
Hammer Strength Pulldowns
5×10-12
Trap Shrug
5×10-12
DB Side Lat Raise
5×10-12
Rear Lat Deck
5×10-12
Trap Shrug
5×10-12
Incline DB Curl
5×10-12
Two-Arm Cable Curl
5×10-12
Sunday
Rest