IroNat

[IroNat]

1/5/26

Zercher squat - Sets of 3 to a top set of 3
Incline press - Sets of 3 to a top set of 3
Close grip lat pulldown - 3x15
1 leg calf raise and Tib raise - 1 set to failure each
Stomach vacuums & Plank

[IroNat]

1/7/26

Goblet squat - 2x10
Behind neck press - 3's to a topset of 3
Wide lat pulldown - 3x15
Seated calf and Tib raise - 1 set each
Farmers walk - 3x80ft
Stomach vacuum & Plank

[IroNat]

1/9/26

Goblet squat - 2x10
Dips - 3x10
Close grip pulldowns - 3x15
1 leg calf raise and Tib raise - 1 set each
Farmers carry - 6x20ft
Stomach vacuum & Plank

[IroNat]

1/12/26

Incline press - 543 wave x 5 times (15 sets)
Wide lat pulldown - 3x12-15
Seated calf & Tib raise - 1 set each
Stomach vacuums & Plank

[IroNat]

1/14/26

Behind neck press - 5s & 3s
Close grip lat pulldowns - 3x15
Leg extensions - 3x20
Leg curls - 3x10
Reverse EZ curls - 3x10
1 leg calf raise & Tib raise - 1 set each
Stomach vacuums & Plank

[IroNat]

1/16/26

Bench press - 543 to max 5
Wide lat pulldown - 3x15
Seated calf & Tib raise - 1 set
Rack deadlifts - 3's
Reverse EZ curls - 3x10
Stomach vac & Plank

[Donny]

1/16/26

Bench press - 543 to max 5
Wide lat pulldown - 3x15
Seated calf & Tib raise - 1 set
Rack deadlifts - 3's
Reverse EZ curls - 3x10
Stomach vac & Neck training Glory Hole 10x Loads 

[IroNat]

You're awesome, Donny!

[IroNat]

1/19/26

Goblet squats - 2x10
Leg extensions - 3x20
Leg curls - 3x10
1 leg calf raise & Tib raise - 1 set each
Behind neck press - 5's pyramid weight
Db rows - 3x12
Glute isometrics
Stomach vac & Plank

[IroNat]

1/21/26

Goblet squats - 2x10
Leg extensions - 3x20
Leg curls - 3x10
Seated calf raise & Tib raise - 1 set each
Incline press - 5's pyramid weight
Wide lat pulldown - 3x15
Behind the back shrugs - 3x10
Upright rows - 3x10
Front dumbbell raises - 3x10
Combo db side laterals and db upright rows - 3x10
Stomach vac & Plank