Stronger and Stronger Personal Training

April 2,2026
Chest and Triceps II
Day 4 Week 1 of an 8 week program

Triple Set 1
Dumbbell Bench
Push Ups
Dumbbell Flys

Triple Set II
Incline Dumbbell Bench Push Ups or Decline Pushups
Incline Flys

Super Set
Decline Hammer Strength Machine
Incline Push Ups

Triple Set IV
Close Grip Dumbbell Bench Press
Standing EZ Bar Skull Crusher
Lying Dumbbell Skull Crusher

The reps and movements are as follows 3x10-15 for Alex and 3x10 for Lance with 30 second breaks for Alex and 1 minute breaks for Lance

Just completed!!!!

April 1 2026
New workout Day 3 Week 3 of an 8 week program

Legs
😳Dumbbell Squats
😳Seated Leg Curls

😳Dumbbell Stand Ups or lunges
😳Lying Leg Curls or Alternate Leg Curl Machine Curls

😳Dumbbell Step Ups
😳Reverse Dumbbell Step Ups (only ten reps for this movement for both Alex and Lance )

😳Seated Leg Extensions or Lunges (Lunges for Lance)
😳Dumbbell Romanian Deadlifts or Lying Leg Curls or Alternate Leg Curl Machine Curls

😳Seated Calf Raises
😳Standing Calf Raises 3x15

Glute Machine 3x6

Sets and Reps are as follows
3x15 for Alex
3x10 for Lance

15 second second breaks for Alex
1 minute breaks for Lance

YESTERDAY EVENING!

Saturday
March 28 2026
New workout Day 3 Week 2 of an 8 week program

Legs
😳Dumbbell Squats
😳Seated Leg Curls

😳Dumbbell Stand Ups or lunges
😳Lying Leg Curls or Alternate Leg Curl Machine Curls

😳Dumbbell Step Ups
😳Reverse Dumbbell Step Ups (only ten reps for this movement for both Alex and Lance )

😳Seated Leg Extensions or Lunges (Lunges for Lance)
😳Dumbbell Romanian Deadlifts or Lying Leg Curls or Alternate Leg Curl Machine Curls

😳Seated Calf Raises
😳Standing Calf Raises 3x15

Glute Machine 3x6

Sets and Reps are as follows
3x15 for Alex
3x10 for Lance

15 second second breaks for Alex
1 minute breaks for Lance

IN JUST A FEW MINUTES!!!! GO AHEAD AND TRY THIS!!!!!
HA!!!!!!

December 19 2025

CHEST II

Triple Set I
Dumbbell Bench
Pushups
Dumbbell Flys

Triple Set II
Incline Bench
Decline Pushups
Incline Flys

Triple Set III
Decline Press
Incline Pushups
Decline Flys

Super Set
Crunch Machine
Russian Twists

3x10 for each triple set 3x20 for super set

1 minute breaks for each and every set

JUST COMPLETED!!!!
NEW WORKOUT
DECEMBER 16 2025
BACK AND REAR DELTS

😳 Lat Pull Downs
😳Dragonflies 4x10,8,6,6

😳Dumbbell Rows
😳Reverse Incline Flies 4x10,8,6,6

😳Seated Cable Rows
😳Face pulls 4x10,8,6,6

Hyperextensions 3x10

1 minute breaks for super sets and single sets!

JUST COMPLETED AND THIS DID NOT TICKLE!!!!!
Tuesday December 9,2025
Legs and Calves

Giant Set One
Dumbbell Squats, Leg Extension, Lunges,
Step Ups
3x10-15 (only 10 for step ups

Giant Set 2
Romanian Dumbbell Deadlift, Seated Leg Curl , Reverse Step Up Lying Leg Curl 4x10-15 (order of movements varied)

Superset
Standing Calf Raises
Calf Extension Machine
3x12

15 second breaks between each giant set and superset

Reps were performed very fast

JUST COMPLETED!!!!! 💪😀

Wednesday December 3, 2025
Back Biceps and Abs

Giant Set 1
Lat Pulldowns
Dumbbell Rows Seated
Cable Rows
Stand Ups

Giant Set 2
Barbell Curls
Dumbbell Curls
Seated Incline Curls
Concentration Curls

Abs
Crunch machine x20 super set with Russian Twists x 20
3 super sets of these movements 15 second breaks between each super set

Both Giant Sets performed 3x10-15 times with 15 second to one minute breaks

Both Giant Sets performed 3x10-15 times with 15 second to one minute breaks

So grateful to be working out in full force again!!!

TRY IT !!!😹😹😹😹



November 22, 2025
Legs Shoulders and abs

Giant Set One
Leg Extensions, Dumbbell Squats,Dumbbell Lunges,Step Ups
4x10-15

Triple Set 1
Seated or Lying Leg Curls, Dumbbell Romanian Deadlifts, Reverse Dumbbell Step Ups 4x10-15

Single set 1
Calf Extension Machine
4x10-15

Single set 2
Seated
Calf Raises
4x10-15

Crunch Machine 3x15

15 Second breaks between each movement and/or giant set

Earlier today!

Saturday, November 15, 2025 legs, calves and abs

Giant set one- Dumbbell Squats, Step Ups, Leg Extension, Lunges 3x10-15 (only 10 for step ups

Giant Set two- Seated or lying leg curl, Romanian Dumbbell Deadlift, Reverse Step Up 3x10-15 (only 10 for step ups)

Superset Standing Calf Raises 3x15

Seated Calf Raises 3x8

15 second breaks between each giant set and single set