IroNat

[IroNat]

11/1/26

Shoulders, Arms, Neck, Grip

All 2 sets max reps

Behind neck press
Upright rows
Rear db laterals
Behind back shrugs
Bentover v-bar tri extensions
Incline db curls

Neck harness & Plate front raises - 40 reps each
Grip machine - 8,8
Block pinch - 1 set max time
Wrist roller - 4 times up and down both ways

48 minutes

[IroNat]

11/4/26

Calves & Upper Legs

1 leg calf - 2 sets
Seated calf - 2 sets
Tib raises - 2 sets
Leg extensions - 2 sets
Leg extension iso  - 3 sets
Leg curls - 2 sets
Barbell rows - 2 sets
Romanian deadlifts - 1x10
Farmers walk - 80 feet

35 minutes

[IroNat]

11/5/26

All 2 sets max reps
Supersets chest and back.

Incline Bb press
Flat bench press
Weighted dips
Medium grip lat pulldown
Close grip lat pulldown
Behind neck lat pulldown

Farmers walk - 2x40 ft
Kneeups - 50 reps

38 minutes.

[IroNat]

11/7/26

Shoulders, Arms, Neck, Grip

All 2 sets max reps

Behind neck press
Upright rows
Rear db laterals

Lying db tri extensions
Incline db curls

Neck harness & Plate front raises - 45 reps each
Grip machine - 5,5,6
Block pinch - 1 set max time
Pipe twists
Wrist roller - 5 times up and down both ways
Farmers walk - 2x40 ft
Leg extension iso - 3x30 sec

>

Lying db tricep extension
(The last few reps on these get really intense)