Ty Bellamy

Workouts

October

Monday
Bench Press 4x10
Incline Dumbbell Press 4x10
Flat Bench Fly 3x10
Pushups 3x10
Sprints 5x back and forth, twice

Tuesday
Lat Pulldown 4x10
Machine Rows 4x10
Reverse Flys 3x10
Rear Delt Rope Pulls 3x15
Ball Slams 2x10

Wednesday
Session

Thursday
Standing Dumbbell Shoulder Press 3x10
Dumbbell Alternating Curls 3x10
Tricep Cable Pushdown 3x15
Shoulder Taps 2x20 both sides
Weighted Bench Sit Ups 2x10

Friday
Squats (Your choice what kind) 4x10
Leg Press 4x10
TRX Reverse Lunge 3x10 both sides
Dumbbell Stiff Legged Deadlift 3x10
Plank Jacks 2x15

Saturday
Cardio

Friday 9/20/24

Burpees 1x10
Bench Press (Light) 3x15
Lat Pulldown Machine 3x15
Leg Press 3x10
Standing Dumbbell Overhead Press 2x15
Ez Bar Curls 2x15
Ez Bar Skullcrushers 2x15
Burpees 1x10

Cardio of your choice 15 Minutes (Pick 1) - Row Machine, Bag Work, Incline Treadmill Walk