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Author Topic: IroNat  (Read 881832 times)

IroNat

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Re: IroNat
« Reply #2275 on: February 23, 2026, 06:47:54 AM »
2/23/26

Leg extensions - 3x20
Leg curls - 3x10
One leg calf & Tib raise - 3 sets
Close grip lat pulldown - 3x15
Flat bench press - 2's for 60 minutes
Db shrugs 3x10
Behind back shrugs - 3x10
EZ bar curls - 3x10
Glute iso's
Stomach vac & Plank
Pinch block - 3x10 seconds
Palms down wrist curls - 3 sets

More of the same.
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IroNat

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Re: IroNat
« Reply #2276 on: February 25, 2026, 07:01:44 AM »
 2/25/26

Leg extensions - 3x20
Leg curls - 3x10
Seated calf raise - 3x15
Tib raises - 3x20-25
Behind neck press - 2's for 1 hour
Db shrugs - 3x10
Behind back shrugs - 3x10
Wide lat pulldowns - 3x12-15
EZ bar curls - 3x10
Glute iso's - 5x5 sec
Stomach vac - 5x5 sec
Plank - 1 min
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Donny

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Re: IroNat
« Reply #2277 on: February 26, 2026, 01:35:46 AM »
Quote from: IroNat on February 25, 2026, 07:01:44 AM
2/25/26

Leg extensions - 3x20
Leg curls - 3x10
Seated calf raise - 3x15
Tib raises - 3x20-25
Behind neck press - 2's for 1 hour
Db shrugs - 3x10
Behind back shrugs - 3x10
Wide lat pulldowns - 3x12-15
EZ bar curls - 3x10
Glute iso's - 5x5 sec
Stomach vac - 5x5 sec
Plank - 1 min

 :D tight Buns for the Boys !
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IroNat

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Re: IroNat
« Reply #2278 on: February 27, 2026, 07:46:52 AM »
2/26/26

Leg extensions - 3x20
Leg curls - 3x10
One leg calf & Tib raise - 3 sets
Close grip lat pulldown - 3x15
Flat bench press - 2's for 60 minutes
Db shrugs 3x10
Behind back shrugs - 3x10
EZ bar curls - 3x10
Glute iso's
Stomach vac & Plank
Neck plate raises & neck harness
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IroNat

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Re: IroNat
« Reply #2279 on: March 02, 2026, 07:26:26 AM »
3/2/26

Leg extensions - 3x20
Leg curls - 3x10
Seated calf raise - 3x15
Tib raises - 3x20-25
Dips - 2's for 1 hour
Db shrugs - 3x10
Behind back shrugs - 3x10
Close grip lat pulldowns - 3x12-15
EZ bar curls - 3x10
Glute iso's - 5x5 sec
Stomach vac - 5x5 sec
Plank - 1 min
Neck plate raises & Neck harness - 3 sets each


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SweetDaddySiki

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Re: IroNat
« Reply #2280 on: March 02, 2026, 10:35:41 AM »
Good routines, IroNat. 
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IroNat

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Re: IroNat
« Reply #2281 on: March 02, 2026, 01:21:10 PM »
Quote from: SweetDaddySiki on March 02, 2026, 10:35:41 AM
Good routines, IroNat. 

Thanks.
Much appreciated.
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IroNat

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Re: IroNat
« Reply #2282 on: March 04, 2026, 07:58:44 AM »
3/4/26

Leg extensions - 3x20
Leg curls - 3x10
One leg calf & Tib raise - 3 sets
Close grip lat pulldown - 3x15
Flat bench press - 2's for 60 minutes
Db shrugs 3x10
Behind back shrugs - 3x10
Concentration curls - 3x10
Glute iso's
Stomach vac & Plank
Neck plate raises & neck harness - 3 sets each

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IroNat

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Re: IroNat
« Reply #2283 on: March 06, 2026, 07:04:48 AM »
3/6/26

Bodyweight squats - 4x20
Leg curls - 3x10
Seated calf & Tib raise - 3 sets
Behind neck press - Pyramid reps from 10s to 3s
Close grip lat pulldown - 3x12
Behind back shrugs - 3x10
Pushups - sets of 10
Concentration curls - 3x10
Glute iso's
Stomach vac & Plank
Neck plate raises & neck harness - 3 sets each
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IroNat

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Re: IroNat
« Reply #2284 on: Today at 06:48:31 AM »
3/9/26

Bodyweight squats - 4x20
Leg curls - 3x10
1 leg calf & Tib raise - 3 sets
Bench press - Pyramid reps from 10s to 2s
Close grip lat pulldown - 3x12
Behind back shrugs - 3x10
Pushups - 3 sets
Concentration curls - 3x10
Glute iso's
Stomach vac & Plank
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