Approved Log DaJosh Workout Log

[DaJosh]

great job on your push day
barbell bench press is one of my favorites

Thank you

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 175 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 105 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 60 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 30 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 40 lbs each dumbbell
- 3 sets of 20 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 245 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 30 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 155 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 50 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 55 lbs
- 3 sets of 20 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 205 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 155 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 245 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 45 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: 180 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 110 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 65 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 35 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 45 lbs each dumbbell
- 3 sets of 20 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 250 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 35 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 160 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 55 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 60 lbs
- 3 sets of 20 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 210 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 160 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 250 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 50 lbs each dumbbell
- 3 sets of 20 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[Oshhello]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 210 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 160 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 250 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 50 lbs each dumbbell
- 3 sets of 20 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

Excellente

 

[DaJosh]

Excellente

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 180 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 110 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 65 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 35 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 45 lbs each dumbbell
- 3 sets of 20 reps