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Today’s Workout!

Daily Grind Workout Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Lying Cable Rear Delt Flye 4 18-20 Shoulders 20 x 12.5lbs
20 x 10lbs
20 x 7.5lbs
20 x 7.5lbs
18/15.0 18/15.0 18/15.0 30/15.0
Superset with Tips
Incline Cable Flye 4 18-20 Chest 20 x 12.5lbs
20 x 12.5lbs
20 x 12.5lbs
20 x 12.5lbs
18/15.0 18/15.0 18/15.0 30/15.0
Wide-Grip Lat Pulldown 4 18-20 Back 20 x 10lbs
20 x 20lbs
20 x 30lbs
20 x 40lbs
18/85.0 18/85.0 18/85.0 30/85.0
Superset with Tips
Dumbbell Overhead Extension 4 18-20 Triceps 20 x 15lbs
20 x 15lbs
20 x 15lbs
20 x 15lbs
18/40.0 18/40.0 18/40.0 30/40.0
Barbell Hack Squat 4 18-20 Legs 20 x 30lbs
20 x 30lbs
20 x 30lbs
20 x 30lbs
18/90.0 18/90.0 18/90.0 18/90.0
Superset with Tips
Barbell Roll Out 4 to failure Abs 20 x 30lbs
20 x 30lbs
20 x 30lbs
20 x 30lbs
7/30.0 7/30.0 7/30.0 7/30.0
Barbell Shrug 4 18-20 Traps 20 x 35lbs
20 x 35lbs
20 x 35lbs
20 x 35lbs
18/205.0 18/205.0 18/205.0 30/205.0 
Superset with Tips
Straight-Arm Pushdown 4 18-20 Traps 20 x 25lbs
20 x 25lbs
20 x 25lbs
20 x 25lbs
18/184.0 18/184.0 18/184.0 30/184.0 
Behind The Back Cable Curl 4 18-20 Biceps 20 x 12.5lbs
20 x 17.5lbs
20 x 22.5lbs
20 x 27.5lbs
18/22.5 18/22.5 18/22.5 18/22.5
Superset with Tips
Cable Internal Rotation 4 18-20 Shoulders 20 x 2.5lbs
20 x 7.5lbs
20 x 7.5lbs
20 x 7.5lbs
18/12.5 18/12.5 18/12.5 18/12.5
Standing Calf Raise 4 18-20 Calves 20 x 5lbs
20 x 5lbs
20 x 5lbs
20 x 5lbs
18/245.0 18/245.0 18/245.0 30/245.0 
Superset with Tips
Standing Reverse Wrist Curl 4 18-20 Forearms 20 x 20lbs
20 x 20lbs
20 x 20lbs
20 x 20lbs
18/30.0 18/30.0 18/30.0 30/30.0

Great workout today!

See you tomorrow!!

Dave

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