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TUESDAY 5/7/2024: LEGS BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 140 lbs ROMANIAN DEADLIFT: 12 reps into 20 ER's at 155 lbs DUMBBELL REVERSE LUNGES: 8 reps into 15 ER's per side at 60 lbs PULL-THROUGH: 12 reps into 20 ER's at 115 lbs DUMBBELL SPANISH SQUATS: 8 reps into 15 ER's at...

MONDAY 5/6/2024: CHEST AND CARDIO DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 90 lbs CABLE CROSSOVER: 12 reps into 20 ERs at 40 lbs INCLINE DUMBBELL PRESS: 12 reps into 20 ERs at 75 lbs WEIGHTED DIPS: 12 reps into 10 ERs at 35 lbs OMNI CROSSOVERS: 12 reps into 15 ERs per side at 20 lbs STATIC...

In days long past, Darebee used to create workouts based on and honoring heroes of pop culture. After a few months of monkeying around with some ideas, I've managed to continue that old tradition by creating a workout routine based around one of the most enduring and classic heroes of pop...

FRIDAY 5/3/2024: ARMS AND HIIT BARBELL CURL: 12 reps into 20 ERs at 70 lbs; may up this DUMBBELL JM PRESS: 12 reps into 20 ERs at 30 lbs; up this CROSS BODY HAMMER CURL: 12 reps per side into 20 ERs per side at 35 lbs; up this ROPE PUSH-DOWN: 12 reps into 20 ERs at 60 lbs; up this BICEP...

THURSDAY 5/2/2024: SHOULDERS AND CORE DUMBBELL SHOULDER PRESS: 12 reps into 20 ERs at 55 lbs; up this DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 30 lbs and 15 lbs respectively DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 45 lbs; up this CABLE STRETCH FRONT RAISES: 12 reps into 20 ERs...

WEDNESDAY 5/1/2023: BACK AND YOGA BARBELL ROW: 12 reps into 20 ERs at 165 lbs; up this WIDE-GRIP PULL-DOWN: 12 reps into 20 ERs at 180 lbs WIDE-GRIP CABLE ROW: 12 reps into 20 ERs at 155 lbs; up this DUMBBELL HIGH PULL: 12 reps into 20 ERs at 30 lbs; consider upping this REVERSE GRIP PULL-DOWN...

TUESDAY 4/30/2024: LEGS BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 140 lbs; go deeper ROMANIAN DEADLIFT: 12 reps into 20 ER's at 155 lbs DUMBBELL REVERSE LUNGES: 8 reps into 15 ER's per side at 60 lbs PULL-THROUGH: 12 reps into 20 ER's at 115 lbs DUMBBELL SPANISH SQUATS: 8 reps...

MONDAY 4/29/2024: CHEST DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 90 lbs CABLE CROSSOVER: 12 reps into 20 ERs at 40 lbs INCLINE DUMBBELL PRESS: 12 reps into 20 ERs at 75 lbs WEIGHTED DIPS: 12 reps into 10 ERs at 35 lbs OMNI CROSSOVERS: 12 reps into 15 ERs per side at 15 lbs; up this STATIC...

MAY 2024: Athlean-X 100 I am going to kick my own ass. Perform set reps for ignition set, rest 15 seconds, perform # of Effective Reps (ER) with the same weight, rest-pause as needed until the desired numbers are reached CHEST -Dumbbell Bench Press (12 reps into 20 ER’s) -Cable Crossovers (12...

FRIDAY 4/26/2024: DE-LOAD LOWER BODY GLUTE BRIDGES: 3 sets of 8 at 185 lbs; up this DUMBBELL HEEL TOUCH SQUATS: 2 sets of 10 per side at 60 lbs BRIDGE CURL: 3 sets to failure SUITCASE LUNGES: 2 sets of 10 per side at 30 lbs SEATED CALF RAISES: 2 sets of 10 at 185 lbs GOBLET SQUATS: 3 sets of 15...

THURSDAY 4/25/2024: UPPER BODY DE-LOAD DUMBBELL HIGH PULL: 3 sets of 8 at 40 lbs T-BAR ROW: 2 sets of 10 at 175 lbs ONE ARM PULL-DOWN: 3 sets of 8 per side at 70 lbs STRAIGHT ARM PULL-DOWN: 2 sets of 10 at 50 lbs HAMMER CURL: 3 sets of 8 per side at 40 lbs BARBELL CURL: 2 sets of 10 at 60 lbs...

TUESDAY 4/23/2024: LEGS DE-LOAD BARBELL SQUAT: 3 sets of 8 at 225 lbs BULGARIAN SPLIT SQUATS: 2 sets of 10 per side at 80 lbs DUMBBELL STEP-UPS: 3 sets of 8 per side at 60 lbs COPPENHAGEN PLANKS: 2 sets of 5 per side;' change with Cossack squats STANDING CALF RAISES: 2 sets of 10 with toes in...

MONDAY 4/22/2024: UPPER BODY DE-LOAD De-load week has commenced. Shit was this needed. DUMBBELL BENCH PRESS: 3 sets of 8 at 80 lbs; up this next time CABLE CROSSOVER: 2 sets of 10 at 25 lbs DUMBBELL SHOULDER PRESS: 3 sets of 8 at 45 lbs DUMBBELL LATERAL RAISES: 2 sets of 10 at 20 lbs CLOSE...

FRIDAY 4/12/2024: ARMS Had to miss the cardio again. CLOSE GRIP DUMBBELL PRESS: 3 sets of 8-12 at 85 lbs, 4-6 at 90 lbs, 12-15 at 60 lbs; up these SPIDER CURL: 3 sets of 8-12 at 40 lbs, 4-6 at 50 lbs, 12-15 at 35 lbs; up these SKULL CRUSHER: 2 sets of 8-10 at 45 lbs HAMMER CURL: 2 sets of 8-10...

THURSDAY 4/18/2023: SHOULDERS, CORE, AND YOGA MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 155 lbs, 12-15 at 115 lbs FACE-PULL: 3 sets of 12 at 70 lbs DUMBBELL LATRERAL RAISES: 3 sets of 15 at 25 lbs; up this SUPER SET SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 25 lbs and 40 lbs...

WEDNESDAY 4/17/2024: BACK AND HIIT T-BAR ROW: 3 sets of 8-12 at 220 lbs, 4-6 at 245 lbs, 12-15 at 175 lbs WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs; mind form ZEUS ROWS: 3 sets of 10-12 at 50 lbs ONE ARM PULL-DOWN: 2 sets of 5 per side at 95 lbs; up this SUPER SET INVERTED ROWS + STRAIGHT...

TUESDAY 4/15/2024: LEGS Gains were made but my lackluster performance on the deadlift made me decide on a deload next week. TRAP BAR DEADLIFT: 3 sets of 8-12 at 370 lbs, 4-6 at 430 lbs, 12-15 at 250 lbs; MIND FORM DUMBBELL LUNGES: 3 sets of 5 per side at 90 lbs; mind form before upping...

MONDAY 4/15/2024: CHEST AND CORE DUMBBELL BENCH PRESS: 3 sets of 8-12 at 100 lbs, 4-6 at 105 lbs, 12-15 at 75 lbs; up the last set and mind form CABLE CROSSOVERS: 3 sets of 12 at 40 lbs DUMBBELL PULL-OVER: 3 sets of 15 at 70 lbs; up this SVEND PRESS: 2 sets of 10 at 20 lbs; mind form SUPER SET...

FRIDAY 4/12/2024: ARMS Had to miss the cardio. CLOSE GRIP DUMBBELL PRESS: 3 sets of 8-12 at 85 lbs, 4-6 at 90 lbs, 12-15 at 60 lbs; may up these SPIDER CURL: 3 sets of 8-12 at 40 lbs, 4-6 at 50 lbs, 12-15 at 35 lbs SKULL CRUSHER: 2 sets of 8-10 at 45 lbs HAMMER CURL: 2 sets of 8-10 at 45 lbs...

THURSDAY 4/11/2023: SHOULDERS, CORE, AND YOGA MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 155 lbs, 12-15 at 115 lbs FACE-PULL: 3 sets of 12 at 70 lbs DUMBBELL LATRERAL RAISES: 3 sets of 15 at 25 lbs SUPER SET SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 25 lbs and 40 lbs...