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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
Reverse-Grip Bench Press 4 3-6 Chest 6 x 45lbs
6 x 45lbs
6 x 45lbs
6 x 45lbs
5/135.0 5/135.0 5/135.0 25/135.0 
Superset with Tips
Seated Barbell Curl 4 3-6 Biceps 6 x 30lbs
6 x 30lbs
6 x 30lbs
6 x 30lbs
5/50.0 5/50.0 5/50.0 25/50.0 
Deadlift 4 3-6 Whole Body 6 x 45lbs
6 x 45lbs
6 x 45lbs
6 x 45lbs
5/110.0 5/110.0 5/110.0 20/110.0 
Superset with Tips
Standing Dumbbell Shoulder Press Alternating Arms 4 3-6 Shoulders 6 x 20lbs
6 x 20lbs
6 x 20lbs
6 x 20lbs
5/25.0 5/25.0 5/25.0 20/25.0 
Reverse Grip Lat Pulldown 4 3-6 Back 6 x 55lbs
6 x 55lbs
6 x 55lbs
6 x 55lbs
5/120.0 5/120.0 5/120.0 21/120.0 
Superset with Tips
Triceps Pressdown 4 3-6 Triceps 6 x 25lbs
6 x 25lbs
6 x 25lbs
6 x 40lbs
5/72.5 5/72.5 5/72.5 10/72.5 
Smith Machine Behind The Back Shrug 4 3-6 Traps 6 x 45lbs
6 x 45lbs
6 x 45lbs
6 x 45lbs
5/110.0 5/110.0 5/110.0 30/110.0 
Superset with Tips
Smith Machine Seated Calf Raise 4 3-6 Calves 6 x 45lbs
6 x 45lbs
6 x 45lbs
6 x 45lbs
5/60.0 5/60.0 5/60.0 30/60.0 
Y-Raise 4 3-6 Traps 6 x 7.5lbs
6 x 7.5lbs
6 x 7.5lbs
6 x 7.5lbs
5/10.0 5/10.0 5/10.0 10/10.0 
Superset with Tips
Dumbbell Reverse Wrist Curl 4 3-6 Forearms 6 x 7.5lbs
6 x 7.5lbs
6 x 7.5lbs
6 x 7.5lbs
5/15.0 5/15.0 5/15.0 7/15.0 
Standing Cable Oblique Pressdown 3 3-6 Abs 6 x 27.5lbs
6 x 27.5lbs
6 x 27.5lbs
5/50.0 5/50.0 30/50.0 
Superset with Tips
Cable Toe Raise 3 3-6 Calves 6 x 20lbs
6 x 20lbs
6 x 20lbs
5/60.0 5/60.0 30/60.0

See you tomorrow!!

Dave

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