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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
Dips 4 25-30 Chest 30 x 54lbs
30 x 54lbs
30 x 54lbs
30 x 54lbs
25/144.0 25/144.0 25/144.0 25/144.0 
Superset with Tips
Straight-Arm Dip 4 25-30 Traps 30 x 54lbs
30 x 54lbs
30 x 54lbs
30 x 54lbs
25/144.0 25/144.0 25/144.0 25/144.0 
One-Arm Smith Machine Row 4 25-30 Back 30 x 20lbs
30 x 10lbs
30 x 10lbs
30 x 10lbs
25/30.0 25/30.0 25/30.0 25/30.0
Superset with Tips
Smith Machine Standing Calf Raise 4 25-30 Calves 30 x 10lbs
30 x 10lbs
30 x 10lbs
30 x 10lbs
25/245.0 25/245.0 25/245.0 25/245.0 
Smith Machine Upright Row 4 25-30 Shoulders 30 x 10lbs
30 x 10lbs
30 x 10lbs
30 x 10lbs
25/20.0 25/20.0 25/20.0 25/20.0
Superset with Tips
Smith Machine Hip Thrust 4 25-30 Abs 30 x 10lbs
30 x 30lbs
30 x 30lbs
30 x 30lbs
25/70.0 25/70.0 25/70.0 25/70.0
High Cable Curl 4 25-30 Biceps 30 x 5lbs
30 x 5lbs
30 x 5lbs
30 x 5lbs
25/10.0 25/15.0 25/15.0 25/15.0
Superset with Tips
Cable Crossover (High Pulley) 4 25-30 Chest 30 x 15lbs
30 x 10lbs
30 x 5lbs
30 x 5lbs
25/15.0 25/15.0 25/15.0 25/15.0
Close-Grip Bench Press 4 25-30 Triceps 30 x 45lbs
30 x 45lbs
30 x 45lbs
30 x 45lbs
25/70.0 25/70.0 25/70.0 25/70.0
Superset with Tips
Barbell Step-Up 4 25-30 Legs 30 x 200lbs
30 x 200lbs
30 x 200lbs
30 x 200lbs
25/245.0 25/245.0 25/245.0 25/245.0 
Behind The Back Wrist Curl 4 25-30 Forearms 30 x 40lbs
30 x 40lbs
30 x 40lbs
25/45.0 25/45.0 25/45.0 25/45.0
Superset with Tips
Back Extension 4 25-30 Back 30 x 100lbs
30 x 100lbs
30 x 100lbs
25/160.0 25/160.0 25/160.0 25/160.0

See you tomorrow!

Dave

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