14.1.2017. Workout_months:JimStoppani,Ph.D.

JimStoppani,PHD



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14.1.2017. Workout_months:JimStoppani,Ph.D.

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Workouts
DailyGrindWorkoutProgram(weeks13)

DailyGrindWorkoutProgram(weeks13)
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BesuretoreadtheprogramoverviewoftheDailyGrindWorkoutprograminthe
Trainingsectionofthesite.Itiscriticaltoyourunderstandingofthisfullbody
programthatisdonefivedaysperweek.
Week1
Day1
Exercise Sets Reps MuscleGroup
BenchPress 4 810 Chest
Supersetwith Tips
BarbellBentOverRow 4 810 Back
Squat 4 810 Legs
Supersetwith Tips
DumbbellCurl 4 810 Biceps
BarbellShoulderPress 4 810 Shoulders
Supersetwith Tips
Crunch 4 810 Abs
LyingTricepsExtension 4 810 Triceps
Supersetwith Tips
ProneInclineBenchDumbbellShrug 4 810 Traps
SeatedCalfRaise 4 810 Calves
Supersetwith Tips
DumbbellWristCurl 4 810 Forearms
CableToeRaise 3 810 Calves
Supersetwith Tips
CableExternalRotation 3 810 Shoulders
Day2
Exercise Sets Reps MuscleGroup
LyingCableRearDeltFlye 4 1820 Shoulders
Supersetwith Tips
InclineCableFlye 4 1820 Chest
WideGripLatPulldown 4 1820 Back
Supersetwith Tips
DumbbellOverheadExtension 4 1820 Triceps
BarbellHackSquat 4 1820 Legs
Supersetwith Tips
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14.1.2017. Workout_months:JimStoppani,Ph.D.

BarbellRollOut 4 tofailure Abs

BarbellShrug 4 1820 Traps
Supersetwith Tips
StraightArmPushdown 4 1820 Traps
BehindTheBackCableCurl 4 1820 Biceps
Supersetwith Tips
CableInternalRotation 4 1820 Shoulders
StandingCalfRaise 4 1820 Calves
Supersetwith Tips
StandingReverseWristCurl 4 1820 Forearms
Day3
Exercise Sets Reps MuscleGroup
InclineDumbbellPress 4 1215 Chest
Supersetwith Tips
DumbbellShrug 4 1215 Traps
StraightArmPulldown 4 1215 Back
Supersetwith Tips
DumbbellLateralRaise 4 1215 Shoulders
DumbbellTricepsKickback 4 1215 Triceps
Supersetwith Tips
ConcentrationCurl 4 1215 Biceps
LegPress 4 1215 Legs
Supersetwith Tips
LegPressCalfRaise 4 1215 Calves
BarbellWristCurl 4 1215 Forearms
Supersetwith Tips
ReverseCrunch 4 tofailure Abs
Day4
Exercise Sets Reps MuscleGroup
ReverseGripBenchPress 4 36 Chest
Supersetwith Tips
SeatedBarbellCurl 4 36 Biceps
Deadlift 4 36 WholeBody
Supersetwith Tips
StandingDumbbellShoulderPressAlternating
4 36 Shoulders
Arms
ReverseGripLatPulldown 4 36 Back
Supersetwith Tips
TricepsPressdown 4 36 Triceps
SmithMachineBehindTheBackShrug 4 36 Traps
Supersetwith Tips
SmithMachineSeatedCalfRaise 4 36 Calves
YRaise 4 36 Traps
Supersetwith Tips
DumbbellReverseWristCurl 4 36 Forearms
StandingCableObliquePressdown 3 36 Abs
Supersetwith Tips

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14.1.2017. Workout_months:JimStoppani,Ph.D.

CableToeRaise 3 36 Calves
Day5
Exercise Sets Reps MuscleGroup
Dips 4 2530 Chest
Supersetwith Tips
StraightArmDip 4 2530 Traps
OneArmSmithMachineRow 4 2530 Back
Supersetwith Tips
SmithMachineStandingCalfRaise 4 2530 Calves
SmithMachineUprightRow 4 2530 Shoulders
Supersetwith Tips
SmithMachineHipThrust 4 2530 Abs
HighCableCurl 4 2530 Biceps
Supersetwith Tips
CableCrossover(HighPulley) 4 2530 Chest
CloseGripBenchPress 4 2530 Triceps
Supersetwith Tips
BarbellStepUp 4 2530 Legs
BehindTheBackWristCurl 4 2530 Forearms
Supersetwith Tips
BackExtension 4 2530 Back
Week2
Day1
Exercise Sets Reps MuscleGroup
BenchPress 4 36 Chest
Supersetwith Tips
BarbellBentOverRow 4 36 Back
Squat 4 36 Legs
Supersetwith Tips
DumbbellCurl 4 36 Biceps
BarbellShoulderPress 4 36 Shoulders
Supersetwith Tips
Crunch 4 36 Abs
LyingTricepsExtension 4 36 Triceps
Supersetwith Tips
ProneInclineBenchDumbbellShrug 4 36 Traps
SeatedCalfRaise 4 36 Calves
Supersetwith Tips
DumbbellWristCurl 4 36 Forearms
CableToeRaise 3 36 Calves
Supersetwith Tips
CableExternalRotation 3 36 Shoulders
Day2
Exercise Sets Reps MuscleGroup
LyingCableRearDeltFlye 4 2530 Shoulders
Supersetwith Tips
InclineCableFlye 4 2530 Chest
WideGripLatPulldown 4 2530 Back
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14.1.2017. Workout_months:JimStoppani,Ph.D.

Supersetwith Tips
DumbbellOverheadExtension 4 2530 Triceps
BarbellHackSquat 4 2530 Legs
Supersetwith Tips
BarbellRollOut 4 tofailure Abs
BarbellShrug 4 2530 Traps
Supersetwith Tips
StraightArmPushdown 4 2530 Traps
BehindTheBackCableCurl 4 2530 Biceps
Supersetwith Tips
CableInternalRotation 4 2530 Shoulders
StandingCalfRaise 4 2530 Calves
Supersetwith Tips
StandingReverseWristCurl 4 2530 Forearms
Day3
Exercise Sets Reps MuscleGroup
InclineDumbbellPress 4 1820 Chest
Supersetwith Tips
DumbbellShrug 4 1820 Traps
StraightArmPulldown 4 1820 Back
Supersetwith Tips
DumbbellLateralRaise 4 1820 Shoulders
DumbbellTricepsKickback 4 1820 Triceps
Supersetwith Tips
ConcentrationCurl 4 1820 Biceps
LegPress 4 1820 Legs
Supersetwith Tips
LegPressCalfRaise 4 1820 Calves
BarbellWristCurl 4 1820 Forearms
Supersetwith Tips
ReverseCrunch 4 tofailure Abs
Day4
Exercise Sets Reps MuscleGroup
ReverseGripBenchPress 4 1215 Chest
Supersetwith Tips
SeatedBarbellCurl 4 1215 Biceps
Deadlift 4 1215 WholeBody
Supersetwith Tips
StandingDumbbellShoulderPressAlternating
4 1215 Shoulders
Arms
ReverseGripLatPulldown 4 1215 Back
Supersetwith Tips
TricepsPressdown 4 1215 Triceps
SmithMachineBehindTheBackShrug 4 1215 Traps
Supersetwith Tips
SmithMachineSeatedCalfRaise 4 1215 Calves
YRaise 4 1215 Traps
Supersetwith Tips
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14.1.2017. Workout_months:JimStoppani,Ph.D.

DumbbellReverseWristCurl 4 1215 Forearms

StandingCableObliquePressdown 3 1215 Abs
Supersetwith Tips
CableToeRaise 3 1215 Calves
Day5
Exercise Sets Reps MuscleGroup
Dips 4 810 Chest
Supersetwith Tips
StraightArmDip 4 810 Traps
OneArmSmithMachineRow 4 810 Back
Supersetwith Tips
SmithMachineStandingCalfRaise 4 810 Calves
SmithMachineUprightRow 4 810 Shoulders
Supersetwith Tips
SmithMachineHipThrust 4 810 Abs
HighCableCurl 4 810 Biceps
Supersetwith Tips
CableCrossover(HighPulley) 4 810 Chest
CloseGripBenchPress 4 810 Triceps
Supersetwith Tips
BarbellStepUp 4 810 Legs
BehindTheBackWristCurl 4 810 Forearms
Supersetwith Tips
BackExtension 4 810 Back
Week3
Day1
Exercise Sets Reps MuscleGroup
BenchPress 4 2530 Chest
Supersetwith Tips
BarbellBentOverRow 4 2530 Back
Squat 4 2530 Legs
Supersetwith Tips
DumbbellCurl 4 2530 Biceps
BarbellShoulderPress 4 2530 Shoulders
Supersetwith Tips
Crunch 4 2530 Abs
LyingTricepsExtension 4 2530 Triceps
Supersetwith Tips
ProneInclineBenchDumbbellShrug 4 2530 Traps
SeatedCalfRaise 4 2530 Calves
Supersetwith Tips
DumbbellWristCurl 4 2530 Forearms
CableToeRaise 3 2530 Calves
Supersetwith Tips
CableExternalRotation 3 2530 Shoulders
Day2
Exercise Sets Reps MuscleGroup
LyingCableRearDeltFlye 4 810 Shoulders
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14.1.2017. Workout_months:JimStoppani,Ph.D.

Supersetwith Tips
InclineCableFlye 4 810 Chest
WideGripLatPulldown 4 810 Back
Supersetwith Tips
DumbbellOverheadExtension 4 810 Triceps
BarbellHackSquat 4 810 Legs
Supersetwith Tips
BarbellRollOut 4 tofailure Abs
BarbellShrug 4 810 Traps
Supersetwith Tips
StraightArmPushdown 4 810 Traps
BehindTheBackCableCurl 4 810 Biceps
Supersetwith Tips
CableInternalRotation 4 810 Shoulders
StandingCalfRaise 4 810 Calves
Supersetwith Tips
StandingReverseWristCurl 4 810 Forearms
Day3
Exercise Sets Reps MuscleGroup
InclineDumbbellPress 4 36 Chest
Supersetwith Tips
DumbbellShrug 4 36 Traps
StraightArmPulldown 4 36 Back
Supersetwith Tips
DumbbellLateralRaise 4 36 Shoulders
DumbbellTricepsKickback 4 36 Triceps
Supersetwith Tips
ConcentrationCurl 4 36 Biceps
LegPress 4 36 Legs
Supersetwith Tips
LegPressCalfRaise 4 36 Calves
BarbellWristCurl 4 36 Forearms
Supersetwith Tips
ReverseCrunch 4 ToFailure Abs
Day4
Exercise Sets Reps MuscleGroup
ReverseGripBenchPress 4 1820 Chest
Supersetwith Tips
SeatedBarbellCurl 4 1820 Biceps
Deadlift 4 1820 WholeBody
Supersetwith Tips
StandingDumbbellShoulderPressAlternating
4 1820 Shoulders
Arms
ReverseGripLatPulldown 4 1820 Back
Supersetwith Tips
TricepsPressdown 4 1820 Triceps
SmithMachineBehindTheBackShrug 4 1820 Traps
Supersetwith Tips
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14.1.2017. Workout_months:JimStoppani,Ph.D.

SmithMachineSeatedCalfRaise 4 1820 Calves

YRaise 4 1820 Traps
Supersetwith Tips
DumbbellReverseWristCurl 4 1820 Forearms
StandingCableObliquePressdown 3 1820 Abs
Supersetwith Tips
CableToeRaise 3 1820 Calves
Day5
Exercise Sets Reps MuscleGroup
Dips 4 1215 Chest
Supersetwith Tips
StraightArmDip 4 1215 Traps
OneArmSmithMachineRow 4 1215 Back
Supersetwith Tips
SmithMachineStandingCalfRaise 4 1215 Calves
SmithMachineUprightRow 4 1215 Shoulders
Supersetwith Tips
SmithMachineHipThrust 4 1215 Abs
HighCableCurl 4 1215 Biceps
Supersetwith Tips
CableCrossover(HighPulley) 4 1215 Chest
CloseGripBenchPress 4 1215 Triceps
Supersetwith Tips
BarbellStepUp 4 1215 Legs
BehindTheBackWristCurl 4 1215 Forearms
Supersetwith Tips
BackExtension 4 1215 Back
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14.1.2017. Workout_months:JimStoppani,Ph.D.

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