IroNat

[IroNat]

8/21/26

Deadmill backward walking - 5 min
Tib raises - 2x25
FHL calf raise - 2x25
Seated calf raise - 2x25
Leg extensions - 50 reps total
Leg curls - 50 reps total
Split squats - 2x20

Dips - 5 sets
Wide lat pulldowns - 5 sets
Upright rows - 3 sets

Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets

Stiff leg deadlifts - 3 sets

Neck plate raise & neck harness - 50 reps total each
Grip stuff light
Knee ups -  2x25

[IroNat]

8/23/26

Deadmill backward walking - 10 min
Tib raises - 2x25
FHL calf raise - 2x25
Seated calf raise - 2x25
Leg extensions - 50 reps total
Leg curls - 50 reps total
Split squat stretch - 3x10

8/24/26

Deadmill backward walking - 10 min
Split squat stretch - 3x10
Dips - 5 sets
Wide lat pulldowns - 5 sets
Upright rows - 3 sets
Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets
Stiff leg deadlifts - 3 sets
Neck plate raise & neck harness - 50 reps total each
Knee ups -  2x25

[IroNat]

8/26/26

Deadmill backward walking - 5 min
Tib raises - 2x25
FHL calf raise - 1x25
Seated calf raise - 1x25
Leg extensions - 2 sets
Leg curls - 2 sets
Split squats - 2x20

Dips - 3 sets
Wide lat pulldowns - 3 sets
Upright rows - 3 sets

Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets

Stiff leg deadlifts - 2 sets

Neck plate raise & neck harness - 50 reps total each
Grip stuff heavy
Knee ups -  2x25

[IroNat]

8/28/26

Deadmill backward walking - 5 min
Tib raises - 2x25
FHL calf raise - 1x25
Seated calf raise - 1x25
Leg curls - 2 sets

Dips - 3 sets
Wide lat pulldowns - 3 sets
Upright rows - 3 sets

Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets

Stiff leg deadlifts - 2 sets

Neck plate raise & neck harness - 50 reps total each
Grip stuff light
Knee ups -  2x25

[IroNat]

8/31/26

Deadmill backward walking - 5 min
Tib raises - 5x25
FHL calf raise - 5x25
ATG free squats - 5x20

Dips - 5 sets
Wide lat pulldowns - 5 sets
Upright rows - 3 sets

Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets

Stiff leg deadlifts - 2 sets

Neck plate raise & neck harness - 50 reps total each
Grip stuff heavy
Knee ups -  2x25

[IroNat]

9/2/26

Deadmill backward walking - 5 min
Tib raises - 3 sets
FHL calf raise - 1 set failure
Lunges - 3 sets

Dips - 3 sets
Wide lat pulldowns - 3 sets
Upright rows - 3 sets

Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets

Stiff leg deadlifts - 1 set of 15

Neck plate raise & neck harness - 50 reps total each
Grip stuff heavy
Knee ups -  2x25

[IroNat]

9/4/26

Deadmill backward walking - 5 min
Tib raises - 3 sets
FHL calf raise - 1 set failure
Goblet squats - 2 sets

Weighted Dips - 3 sets
Wide lat pulldowns - 3 sets
Upright rows - 3 sets

Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets

Stiff leg deadlifts - 1 set of 15

Neck plate raise & neck harness - 50 reps total each
Grip stuff heavy
Knee ups -  2x25