Approved Log DaJosh Workout Log

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 260 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 45 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 170 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 65 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 70 lbs
- 3 sets of 20 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 215 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 165 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 255 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 55 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: 195 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 125 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 75 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 50 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 60 lbs each dumbbell
- 3 sets of 20 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 265 lbs
- 4 sets of 15 reps

2. Pull-ups
- Weight: Bodyweight + 50 lbs
- 4 sets of 15 reps

3. Bent-Over Barbell Rows
- Weight: 175 lbs
- 4 sets of 15 reps

4. Dumbbell Hammer Curls
- Weight: 70 lbs each dumbbell
- 3 sets of 15 reps

5. Face Pulls (Cable)
- Weight: 75 lbs
- 3 sets of 15 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 220 lbs
- 4 sets of 15 reps

2. Romanian Deadlift
- Weight: 170 lbs (barbell)
- 4 sets of 15 reps

3. Leg Press
- Weight: 260 lbs
- 3 sets of 15 reps

4. Walking Lunges (Dumbbells)
- Weight: 60 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 200 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 130 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 30 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 55 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 65 lbs each dumbbell
- 3 sets of 20 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 265 lbs
- 4 sets of 15 reps

2. Pull-ups
- Weight: Bodyweight + 50 lbs
- 4 sets of 15 reps

3. Bent-Over Barbell Rows
- Weight: 175 lbs
- 4 sets of 15 reps

4. Dumbbell Hammer Curls
- Weight: 70 lbs each dumbbell
- 3 sets of 15 reps

5. Face Pulls (Cable)
- Weight: 75 lbs
- 3 sets of 15 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 220 lbs
- 4 sets of 15 reps

2. Romanian Deadlift
- Weight: 170 lbs (barbell)
- 4 sets of 15 reps

3. Leg Press
- Weight: 260 lbs
- 3 sets of 15 reps

4. Walking Lunges (Dumbbells)
- Weight: 60 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 200 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 130 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 30 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 55 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 65 lbs each dumbbell
- 3 sets of 20 reps

 

[abolone]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 220 lbs
- 4 sets of 15 reps

2. Romanian Deadlift
- Weight: 170 lbs (barbell)
- 4 sets of 15 reps

3. Leg Press
- Weight: 260 lbs
- 3 sets of 15 reps

4. Walking Lunges (Dumbbells)
- Weight: 60 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

Nice work out
Rdls are killer, love hate kinda relationship