June 30/2025 - Monday
Incline Bench Press
135x4
185x4
235x2
240x 6 sets of 4 reps
Chin ups - BW
6 sets of 4 reps
Hack squat
90x4
180x4
235x 6 sets of 4 reps
Leg extensions
145x3x10
hamstring curls one leg
25x10
35x3x10
calf raises
90x3x10
leg in and outs
90x3x12
90x3x12
ab machine
200x12
200x12
July 2/2025 - Wednesday
Incline Bench Press - TNG feet up
135x6
185x6
225x2
240x6
240x6
240x6
240x6
incline dumbbell flys
35x3x12
Chins - BW
x6
x6
x6
x6
July 4/2025 - Friday
Incline Bench Press - TNG feet up
135x6
185x6
225x2
255x4
255x4
255x4
255x4
255x4
255x4
Incline DB bench press
90x5x8
Chins bw +10 lbs
x4
x4
x4
x4
x4
x4
hack squat
90x4
180x4
250x6x4
July 6/2025 - Sunday
Incline Bench Press - TNG feet up
135x5
185x6
225x2
255x5x3
Chins BW + 10 lbs
5x3
July 7/2025 - Monday
Incline Bench Press - TNG feet up
135x5
185x6
225x2
255x4x4
DB incline bench
90x5x8
Chins BW + 10 lbs
4x4
Hack squat
90x5
180x4
250x4x4
Leg extensions
145x3x10
hamstring curls one leg
25x10
35x3x10
calf raises
45x10
90x3x10
Leg in and outs
90x3x12
90x3x12
ab machine
100x10
150x10
200x10
200x10
200x10
July 9/2025 - Wednesday
Incline Bench Press - TNG feet up
135x6
185x6
235x2
270x5x3
BW chins + 25 lbs
5x3
Incline dumbbell flys
35x3x12