Put Forth Effort

Building power from the ground up.

Today’s session was built around one objective: develop lower-body strength while maintaining upper-body density and core durability. Heavy squats anchored the workout. Everything else supported that goal.

This is the type of training that builds real strength — not just aesthetics.

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Cardio Preparation

• Treadmill walk — 15 minutes
• StairMaster — 30 minutes

Purpose: elevate heart rate, increase blood flow, and prep hips, knees, and ankles for loaded squats.

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Core Activation (3 Rounds)

• 12 Hanging med ball knee raises @ 8 lbs
• 12 Hanging leg raises
• 12 Back extensions @ 25 lbs
• 12 Plate side bends @ 45 lbs

Core was trained first to reinforce bracing and stability before squats.

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Lower Body Volume Block

Machine Hip Abduction

• 25 × 55 lbs
• 25 × 70
• 25 × 100
• 25 × 110
• 25 × 130

Plate Goblet Squats

• 5 sets × 10 reps @ 25 lbs

Single-Leg Extensions

• 12 × 10 lbs
• 12 × 15
• 12 × 20
• 12 × 20

Walking Lunges

• 4 sets × 12 reps

Leg Extensions

• 12 × 70 lbs
• 12 × 80
• 12 × 90
• 12 × 100

Seated Leg Curls

• 12 × 70 lbs
• 12 × 80
• 12 × 90
• 12 × 100

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Strength Anchor: Back Squats

• 12 × 45 lbs
• 10 × 135
• 8 × 185
• 5 × 225
• 3 × 255
• 3 sets × 3 reps @ 275

Heavy triples under control. Focus on depth, bracing, and bar speed.

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Accessory & Finisher Work

Leg Press

• 4 sets × 12 reps @ 298 lbs

Calf Raises on Leg Press

• 4 sets × 12 reps @ 298 lbs

Dumbbell Around the Worlds

• 3 sets × 12 reps @ 15 lbs

Barbell Curls

• 5 sets × 12 reps @ 65 lbs

Alternating Dumbbell Hammer Curls

• 4 sets × 12 reps @ 25 lbs

Dumbbell Hammer Curls

• 4 sets × 12 reps @ 25 lbs

Cable Rope Triceps Extensions

• 4 sets × 12 reps @ 80 lbs

Single-Arm Cable Triceps Pulldowns

• 4 sets × 12 reps @ 20 lbs

Hanging Knee Raises

• 4 sets × 12 reps

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Training Takeaway

Heavy compound lifts build strength.
Volume builds muscle.
Consistency builds results.

This wasn’t about chasing numbers. It was about building a base that lasts.

Stack days.
Control the effort.
Put Forth Effort.

Consistency builds physiques. Volume builds durability.

Today’s workout was a high-volume shoulder, arm, and core session designed to improve:

• Shoulder cap size and rear-delt detail
• Arm density and endurance
• Core strength under fatigue
• Work capacity and joint resilience

This is not a “one-day” workout.
This is the type of session that pays off when repeated week after week.

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Cardio & Preparation

• Treadmill walk — 16 minutes
• StairMaster — 30 minutes

Purpose: elevate heart rate, increase blood flow, and prepare joints for volume pressing and isolation work.

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Core Activation (3 Rounds)

• 12 Hanging knee raises
• 12 Hanging leg raises
• 12 Ab wheel rollouts
• 12 Cable side bends @ 37.5 lbs

Core work was completed early to reinforce stability throughout the session.

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Shoulder Development (Lateral, Rear, and Front Delts)

Dumbbell Lateral Raise Pyramid

• 50 × 10 lbs
• 40 × 15 lbs
• 30 × 20 lbs
• 20 × 25 lbs
• 10 × 30 lbs

Straight Bar Front Raises

• 5 sets × 15 reps @ 30 lbs

Seated Dumbbell Rear Delt Flyes

• 15 × 15 lbs
• 15 × 20 lbs
• 15 × 25 lbs
• 15 × 30 lbs

Behind-the-Neck Rope Face Pulls

• 4 sets × 12 reps @ 37.5 lbs

Superset with:

Rope Face Pulls

• 4 sets × 12 reps @ 37.5 lbs

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Pressing & Isolation Work

Seated Behind-the-Neck Smith Machine Shoulder Press

• 12 × 65 lbs
• 3 sets × 12 reps @ 75 lbs

Single-Arm Cable Lateral Raises

• 4 sets × 12 reps @ 20 lbs

Cable Rope Face Pulls

• 4 sets × 12 reps @ 50 lbs

Single-Arm Cable Leaning Rear Delt Fly

• 4 sets × 12 reps @ 20 lbs

Single-Arm Standing Cable Rear Delt Pull

• 4 sets × 12 reps @ 20 lbs

Barbell Shoulder Press

• 4 sets × 12 reps @ 65 lbs

Dumbbell Shrugs

• 4 sets × 20 reps @ 85 lbs

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Arm Finisher (Biceps Focus)

Cable Curls

• 25 × 20 lbs
• 20 × 30 lbs
• 15 × 40 lbs
• 10 × 50 lbs

Barbell Curls

• 4 sets × 10 reps @ 65 lbs

Alternating Dumbbell Hammer Curls

• 4 sets × 10 reps @ 40 lbs

Cable Bar Curls

• 4 sets × 10 reps @ 80 lbs

Seated Dumbbell Curls

• 12 × 20 lbs
• 3 sets × 12 reps @ 25 lbs

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Final Thought

Progress is not created by intensity alone.
It is built through structured volume, consistency, and discipline.

Show up.
Execute.
Repeat.

Put Forth Effort.

Built for strength. Finished with volume. Fueled by effort.

Some workouts are about checking the box.
Others are about building something permanent.

Today’s session was a high-volume upper-body hypertrophy day, focused on:

• Upper chest thickness
• Wide shoulders & back
• Triceps density
• Core strength under fatigue

This is the kind of workout that compounds over time—if you show up consistently.

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🫀 Warm-Up Cardio (45 Minutes Total)

• Treadmill walk — 15 minutes
• StairMaster — 30 minutes

Purpose: elevate heart rate, protect joints, and prep the CNS for heavy pressing.

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🏋️‍♂️ Chest Focus (Progressive Load)

Smith Machine Incline Bench Press

• 12 × 135 lbs
• 10 × 155
• 8 × 165
• 6 × 185
• 4 × 205
• 2 × 225

Chest Press Machine

• 20 × 85 lbs
• 15 × 100
• 12 × 115
• 10 × 130

Cable Pec Deck

• 15 × 15 lbs
• 15 × 20
• 15 × 25
• 15 × 30

Incline Dumbbell Bench Press

• 12 × 50 lbs
• 10 × 70
• 8 × 75
• 8 × 75

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🦍 Back & Shoulders (Width + Shape)

Wide-Grip Pull-Ups

• 5 sets × 8 reps

Dumbbell Lateral Raises

• 5 sets × 12 reps @ 15 lbs

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🔥 Core Circuit (3 Rounds)

• 12 Hanging Knee Raises
• 12 Hanging Leg Raises
• 15 Cable Side Bends (50 → 60 → 70 lbs)
• 12 Cable Twists (each side @ 30 lbs)
• 15 Hanging Knee Raises

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💪 Strength + Triceps Finisher

Bench Press

• 12 × 135
• 8 × 185
• 5 × 225
• 3 × 255
• 3 × 1 @ 275
• 5 × 225
• 15 × 135

Wide-Grip Bench Press

• 12 × 135
• 10 × 155
• 8 × 185

Cable Bar Triceps Pushdowns

• 25 × 80
• 20 × 90
• 15 × 100
• 12 × 110
• 10 × 120

Cable Rope Triceps Pushdowns

• 5 × 12 @ 30 lbs

Cable Rope Triceps Extensions

• 5 × 15 @ 60 lbs

Overhead Cable Bar Triceps Extensions

• 5 × 20 @ 60 lbs

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🧠 Final Thought

This wasn’t about motivation.
It was about discipline, progression, and effort.

Stack days.
Trust the process.
Put Forth Effort.

Weight training – Chest & Triceps 

Bench press 

20@135lbs

15@155

12@165

10@185

5@225

3@255

2@275

1@295

1@315

Barbell shoulder press 

9×25@bar (45lbs) 

Hammer strength – Incline press

25@2 plates 

15@2 plates + 2 25lbs

10@4 plates 

10@4 plates 

10@4 plates 

20@2 plates 

20@2 plates 

20@2 plates 

Cable crossovers 

100@30lbs

80@40

60@50

40@60

20@70

15@80

10@90

Push-ups 

7×15

Incline bench press

50@bar (45lbs)

40@65

30@85

20@105

10@115

10@115

10@115

Incline DB bench press

50@30lbs 

30@40

20@50

12@60

8@75

8@80

6@85

Cable low to high flys 

7×25@30lbs 

Cable rope tricep ext 

50@50lbs

40@60

30@70

25@80

20@90

15@100 

10@110

10@120

10@130

10@140

Cable bar tricep push downs 

50@50lbs

40@60

30@70

25@80

20@90

15@100

10@110

10@120

10@130

10@140

CORE – Hanging knee raises 

10×10

Warm up 

Stationary bike – 10 min 

Cardio 

Incline treadmill walk – 30 min @3.0 mph 

Calisthenics

Push-up Routine 

* Pushups Split two sets 20 & 15 reps 

*Jump Rope split two sets 100 & 75 reps

35 wide

175 jump rope skips 

35 decline 

175 jump rope skips 

35 diamond 

175 jump rope skips 

35 pike 

175 jump rope skips 

35 regular 

175 jump rope skips 

35 incline 

175 jump rope skips 

Pull-ups 

5×8

Air squats 

5×20

Russian KB swings 

5×20@53lbs 

Weight Training – Chest & Triceps 

DB bench press

5×20@50lbs 

Incline DB bench press 

5×12@50lbs 

Cable crossovers 

5×12@32.5kg

Low to high cable raises 

5×12@17.5kg 

Single arm cable Tricep pull down 

4×12@17.5kg

Cable bar tricep push downs 

4×12@42.5kg 

Core Training 

2 rounds of : 

50 stick twist 

50 stick side bends 

50 stick alt. Marches 

50 reverse crunches 

50 ankle taps

50 flutter kicks 

50 bicycle crunches 

25 Medball Russian twist 

Warm up 

Assault bike – 10 min

• stretch 

Backwards Treadmill walk – 10 min 

Core Training 

2 rounds of : 

50 stick twist 

50 stick side bends 

50 reverse crunches 

50 ankle taps

50 flutter kicks 

Cardio 

Incline treadmill walk – 30 min @3.0 mph 

Calisthenics

Push-up Routine 

3 rounds of:

10 wide

50 jump rope skips 

10 decline 

50 jump rope skips 

10 diamond 

50 jump rope skips 

10 pike 

50 jump rope skips 

10 regular 

50 jump rope skips 

10 incline 

50 jump rope skips 

10 incline 

50 jump rope skips 

Pull-ups 

5×8

Air squats 

5×20

Russian KB swings 

5×20@53lbs 

Chin ups 

5×8

Dips 

5×15

Alt. KB snatches 

50 (25 each side @53lbs)

Alt. KB side bends 

100 (50 each side @53lbs)