May 2024- July 2026
I’ve spent the last 2+ years trying to build myself into a man. I am 21 now and when I started I had just turned 19 and realized I was getting too damn old to still be built like the average middle schooler . The gym is where I found that I have grown the most both mentally and physically and have fallen in love with the gym and who I am becoming. I still have a long ways to go but I’m still very proud of what I was able to achieve over the last 2 years!
Sat- PUSH
Chest
• Dumbbell Incline Press — 3 sets
• Pec Deck / Cable Fly — 3 sets
Shoulders
• Cable Lateral Raise — 4 sets
Triceps
• Straight Bar Pushdown — 3 sets
•Machine tricep press/ Dip Machine— 3 sets
Sun-PULL
Back
• Medium-Grip Lat Pulldown — 3 sets
• Chest-Supported Row / Machine Row — 2 sets
• Rear Delt Fly — 2 sets
Biceps
• Dumbbell Curl — 2 sets
• Single-Arm Preacher Curl — 3 sets
Mon-LEGS
Quads
• Leg Press — 3 sets
• Leg Extension — 3 sets
Hamstrings
• Seated Hamstring Curl — 3 sets
• Lying Hamstring Curl — 3 sets
Abs
• Cable Crunch — 3 sets
Calves/Cardio
• Incline Treadmill Walk — 30 minutes
Wed -UPPER (Start with Arms)
Biceps
• Dumbbell Curl — 2 sets
• Single-Arm Preacher Curl — 3 sets
Triceps
• Straight Bar Pushdown — 3 sets
• Overhead Cable Extension — 3 sets
Chest
• Dumbbell Incline Press — 3 sets
• Pec Deck / Cable Fly — 3 sets
Back
• Medium-Grip Lat Pulldown — 3 sets
• Chest-Supported Row / Machine Row — 2 sets
• Rear Delt Fly — 2 sets
Thur- LOWER
Quads
• Leg Press — 3 sets
• Leg Extension — 3 sets
Hamstrings
• Seated Hamstring Curl — 3 sets
• Lying Hamstring Curl — 3 sets
Abs
• Cable Crunch — 3 sets
Calves/Cardio
• Incline Treadmill Walk — 30 minutes