Approved Log DaJosh Workout Log

[DaJosh]

keep up the good work every workout is a step in the right direction

Thanks

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 165 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 95 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 50 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 20 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 30 lbs each dumbbell
- 3 sets of 20 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 240 lbs
- 4 sets of 15 reps

2. Pull-ups
- Weight: Bodyweight + 25 lbs
- 4 sets of 15 reps

3. Bent-Over Barbell Rows
- Weight: 150 lbs
- 4 sets of 15 reps

4. Dumbbell Hammer Curls
- Weight: 45 lbs each dumbbell
- 3 sets of 15 reps

5. Face Pulls (Cable)
- Weight: 45 lbs
- 3 sets of 20 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 195 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 145 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 235 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 35 lbs each dumbbell
- 3 sets of 20 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[ceo]

Bros great job on this training

 

[ROIDDERS]

kicking ass as always we love it

 

[chesty]

keep up the good work that's great heart and hustle

 

[Ulter]

you're getting in some nice volume on this training

 

[e2]

very impressive work as usual

 

[2Thick]

keep the grind going into the weekend