Popeye Arms Day 2
Tuesday, September 16, 2025 at 15:55
Lunge (Dumbbell)
Set 1: 45 lb × 30
Set 2: 45 lb × 30
Set 3: 45 lb × 30
Romanian Deadlift (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15
Bench Press (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15
Set 4: 45 lb × 15
Notes: 20 percent incline
Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 7 reps
Workout Notes: All reps done with TUT 4:1:1
https://link.strong.app/tfifwalo
Happy Wednesday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) 1st Phorm Buy Local Market Revive Vitality, PLLC Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Popeye Arms Day 3
Wednesday, September 17, 2025 at 16:35
Incline Curl (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15
Skullcrusher (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15
Bicep Curl (Dumbbell)
Set 1: 20 lb × 15
Set 2: 20 lb × 15
Set 3: 20 lb × 15
Set 4: 20 lb × 15
Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Upright Row (Barbell)
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 lb × 15
Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps
Set 8: 10 reps
Set 9: 10 reps
Set 10: 10 reps
Set 11: 10 reps
Workout Notes: All reps done with TUT 4:1:1
https://link.strong.app/ybvgejsw
Popeye Arms Day 4
Thursday, September 18, 2025 at 16:43
Belted Squat
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15
Sumo Squat
Set 1: 62 lb × 15
Set 2: 62 lb × 15
Set 3: 62 lb × 15
Incline Bench Press (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15
Set 4: 45 lb × 15
Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
https://link.strong.app/nxynzcxi
Happy Friday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) Revive Vitality, PLLC 1st Phorm Buy Local Market Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Popeye Arms Day 5
Friday, September 19, 2025 at 16:03
Bicep Curl (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15
Triceps Pushdown (Cable - Straight Bar)
Set 1: 50 lb × 20
Set 2: 50 lb × 20
Set 3: 50 lb × 20
Set 4: 50 lb × 20
Hammer Curl (Dumbbell)
Set 1: 20 lb × 15
Set 2: 20 lb × 15
Set 3: 20 lb × 15
Set 4: 20 lb × 15
Triceps Extension (Barbell)
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 lb × 15
Set 4: 70 lb × 15
Lateral Raise (Cable)
Set 1: 35 lb × 40
Set 2: 35 lb × 40
Set 3: 35 lb × 40
Set 4: 35 lb × 40
Reverse Fly (Dumbbell)
Set 1: 15 lb × 15
Set 2: 15 lb × 15
Set 3: 15 lb × 15
Set 4: 15 lb × 15
Slant Board Sit-Ups
Set 1: +20 lb × 15
Set 2: +20 lb × 15
Set 3: +20 lb × 15
Set 4: +20 lb × 15
Set 5: +20 lb × 15
Set 6: +20 lb × 15
Set 7: +20 lb × 15
Set 8: +20 lb × 15
Set 9: +20 lb × 15
Set 10: +20 lb × 15
Set 11: +20 lb × 15
Set 12: +20 lb × 15
Workout Notes: All reps done with TUT 4:1:1
https://link.strong.app/aclkbbfe
Saturday morning Ruck with 30# backpack. Hotworx Atascocita (Atascocita, TX - Lake Houston) Buy Local Market Revive Vitality, PLLC 1st Phorm Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Happy Monday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) Revive Vitality, PLLC 1st Phorm Buy Local Market Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Happy Tuesday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) Buy Local Market 1st Phorm Revive Vitality, PLLC Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Happy Wednesday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) Buy Local Market 1st Phorm Revive Vitality, PLLC Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Happy Thursday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) Buy Local Market Revive Vitality, PLLC 1st Phorm Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Happy Friday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) Buy Local Market 1st Phorm Revive Vitality, PLLC Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Quadzilla Day 1
Monday, September 29, 2025 at 16:05
Bulgarian Split Squat
Set 1: 40 lb × 30
Set 2: 30 lb × 30
Set 3: 30 lb × 30
Romanian Deadlift (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15
Set 4: 45 lb × 15
Standing Calf Raise (Barbell)
Set 1: 135 lb × 15
Set 2: 135 lb × 15
Set 3: 135 lb × 15
Set 4: 135 lb × 15
Lateral Raise (Dumbbell)
Set 1: 15 lb × 15
Set 2: 15 lb × 15
Set 3: 15 lb × 15
Workout Notes: All done with TUT 4:1
https://link.strong.app/plfqlsez
Nope, nope, nope
Happy Tuesday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) Revive Vitality, PLLC Buy Local Market 1st Phorm Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Quadzilla Day 2
Tuesday, September 30, 2025 at 16:16
Bench Press (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15
Set 4: 45 lb × 15
Skullcrusher (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15
Incline Curl (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15
T Bar Row
Set 1: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 100 lb × 15
Set 4: 100 lb × 12
Plank
Set 1: 1:00
Set 2: 1:00
Set 3: 1:00
Set 4: 1:00
Set 5: 1:00
Set 6: 1:00
Set 7: 1:00
Set 8: 1:00
Set 9: 1:00
Set 10: 1:00
Set 11: 1:00
Set 12: 1:00
Workout Notes: All done with TUT 4:1
https://link.strong.app/iwncxmqe
Happy Wednesday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) Revive Vitality, PLLC Buy Local Market 1st Phorm Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Quadzilla Day 3
Wednesday, October 1, 2025 at 16:12
Lunge (Dumbbell)
Set 1: 45 lb × 30
Set 2: 45 lb × 30
Set 3: 45 lb × 30
Set 4: 45 lb × 30
Deficit Deadlift (Barbell)
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10
Set 4: 135 lb × 10
Standing Calf Raise (Dumbbell)
Set 1: 50 lb × 30
Set 2: 50 lb × 30
Set 3: 50 lb × 30
Set 4: 50 lb × 30
Set 5: 50 lb × 30
Upright Row (Dumbbell)
Set 1: 30 lb × 15
Set 2: 30 lb × 15
Set 3: 30 lb × 15
Set 4: 30 lb × 15
Workout Notes: All done with TUT 4:1
https://link.strong.app/jfkfuwcw
Happy Thursday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) Buy Local Market 1st Phorm Revive Vitality, PLLC Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Happy Friday! Getting it started at Hotworx Atascocita Buy Local Market Revive Vitality, PLLC 1st Phorm Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphormy
