Approved Log DaJosh Workout Log

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 170 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 100 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 55 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 25 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 35 lbs each dumbbell
- 3 sets of 20 reps

 

[RoidRage69]

You are getting in a lot of volume!!!

 

[DaJosh]

You are getting in a lot of volume!!!

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 240 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 25 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 150 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 45 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 50 lbs
- 3 sets of 20 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 200 lbs
- 4 sets of 15 reps

2. Romanian Deadlift
- Weight: 150 lbs (barbell)
- 4 sets of 15 reps

3. Leg Press
- Weight: 240 lbs
- 3 sets of 15 reps

4. Walking Lunges (Dumbbells)
- Weight: 40 lbs each dumbbell
- 3 sets of 20 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 170 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 100 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 55 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 25 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 35 lbs each dumbbell
- 3 sets of 20 reps

 

[zedhed]

A nice job on the push lift

 

[caligirl85]

definitely getting in solid amount of volume

 

[Shrine]

nice job on the training this week

 

[Zyglamail]

good updates Josh we love to hear from you