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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
Bench Press 4 3-6 Chest 6 x 95lbs
6 x 95lbs
6 x 95lbs
6 x 95lbs
6/160.0 6/160.0 6/160.0 6/160.0
Superset with Tips
Bent-Over Barbell Row 4 3-6 Back 6 x 95lbs
6 x 95lbs
6 x 95lbs
6 x 95lbs
6/115.0 6/115.0 6/115.0 6/115.0
Squat 4 3-6 Legs 6 x 208lbs
6 x 208lbs
6 x 208lbs
6 x 208lbs
6/160.0 6/160.0 6/160.0 6/160.0
Superset with Tips
Dumbbell Curl 4 3-6 Biceps 6 x 20lbs
6 x 20lbs
6 x 20lbs
6 x 20lbs
6/30.0 6/30.0 6/30.0 6/30.0 
Barbell Shoulder Press 4 3-6 Shoulders 6 x 90lbs
6 x 90lbs
6 x 90lbs
6 x 90lbs
6/110.0 6/110.0 6/110.0 6/110.0
Superset with Tips
Crunch 4 3-6 Abs 6 x 1lbs
6 x 1lbs
6 x 1lbs
6 x 1lbs
6/200.0 6/200.0 6/200.0 6/200.0
Lying Triceps Extension 4 3-6 Triceps 6 x 30lbs
6 x 30lbs
6 x 30lbs
6 x 30lbs
6/60.0 6/60.0 6/60.0 6/60.0 
Superset with Tips
Prone Incline Bench Dumbbell Shrug 4 3-6 Traps 6 x 45lbs
6 x 55lbs
6 x 60lbs
6 x 65lbs
6/65.0 6/65.0 6/65.0 6/65.0 
Seated Calf Raise 4 3-6 Calves 6 x 12.5lbs
6 x 12.5lbs
6 x 12.5lbs
6 x 12.5lbs
6/120.0 6/120.0 6/120.0 6/120.0
Superset with Tips
Dumbbell Wrist Curl 4 3-6 Forearms 6 x 12.5lbs
6 x 12.5lbs
6 x 12.5lbs
6 x 12.5lbs
6/30.0 6/30.0 6/30.0 6/30.0 
Cable Toe Raise 3 3-6 Calves 5 x 60lbs
5 x 60lbs
30 x 60lbs
6/70.0 6/70.0 6/70.0 
Superset with Tips
Cable External Rotation 3 3-6 Shoulders 6 x 12.5lbs
6 x 12.5lbs
6 x 12.5lbs
6/20.0 6/20.0 6/20.0

Great progress across multiple exercises. The key to growing muscle is increasing the weight you lift. You may not see it in the mirror or on the scale, but you are making progress. If you can lift more, you have more muscle than you did before.

See you tomorrow…

Dave