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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 25-30 Shoulders 30 x 5lbs
30 x 5lbs
30 x 5lbs
30 x 5lbs
30/15.0 30/15.0 30/15.0 30/15.0
Superset with Tips
Incline Cable Flye 4 25-30 Chest 30 x 12.5lbs
30 x 12.5lbs
30 x 12.5lbs
30 x 12.5lbs
30/15.0 30/15.0 30/15.0 30/15.0
Wide-Grip Lat Pulldown 4 25-30 Back 30 x 27.5lbs
30 x 35lbs
30 x 35lbs
30 x 35lbs
30/85.0 30/85.0 30/85.0 30/85.0
Superset with Tips
Dumbbell Overhead Extension 4 25-30 Triceps 30 x 20lbs
30 x 20lbs
30 x 20lbs
30 x 20lbs
30/35.0 30/35.0 30/35.0 30/35.0
Barbell Hack Squat 4 25-30 Legs 30 x 20lbs
20 x 20lbs
16 x 20lbs
16 x 20lbs
30/90.0 30/90.0 30/90.0 30/90.0
Superset with Tips
Barbell Roll Out 4 to failure Abs 7 x 30lbs
7 x 30lbs
7 x 30lbs
8/30.0 8/30.0 8/30.0 8/30.0 
Barbell Shrug 4 25-30 Traps 30 x 30lbs
30 x 40lbs
30 x 40lbs
30 x 40lbs
30/165.0 30/165.0 30/165.0 30/165.0 
Superset with Tips
Straight-Arm Pushdown 4 25-30 Traps 30 x 20lbs
30 x 25lbs
30 x 25lbs
30 x 25lbs
30/144.0 30/144.0 30/144.0 30/144.0 
Behind The Back Cable Curl 4 25-30 Biceps 30 x 35lbs
30 x 30lbs
30 x 30lbs
30 x 30lbs
30/10.0 30/10.0 30/10.0 30/10.0
Superset with Tips
Cable Internal Rotation 4 25-30 Shoulders 30 x 5lbs
30 x 5lbs
30 x 5lbs
30 x 5lbs
30/15.0 30/15.0 30/15.0 30/15.0
Standing Calf Raise 4 25-30 Calves 30 x 230lbs
30 x 230lbs
25 x 230lbs
20 x 230lbs
30/245.0 30/245.0 30/245.0 30/245.0 
Superset with Tips
Standing Reverse Wrist Curl 4 25-30 Forearms 30 x 20lbs
30 x 20lbs
25 x 20lbs
30 x 20lbs
30/30.0 30/30.0 30/30.0 30/30.0

Folks! I’ll be heading out for a few days to spend some time with my sister. I will not be posting workouts during this time. I’ll be back on Monday!!

See you then…

Dave

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