Workout_months _ Jim Stoppani, Ph

14.1.2017.

W or kout_m onths : Ji m Stoppani , Ph.D .

Jim Stoppani, PHD



  Search Se arch Site

 points points 0 Forums Ranks Badges Help He lp

Pr ofile ofile Messages Bookmark  Bo okmark s Pr eferences eferences  Log Out  New Years Challenge 2017 Articles All Articles Training  Nutrition  N utrition Supplements Health Tracking Calendar  Measurement Log Activity Log Reps x Weight Tracking Workouts All Workouts Featured Workouts Challenges Exercises eBooks Videos JYM Army Transformations Testimonials JYM Army Profiles Forums Group JYM Shop JYM Supplements http://ww w.j i m stoppani .com /hom e/w or kout_m onths/285?pr evi ew

1/10

14.1.2017.

Workout_months : Jim Stoppani, Ph.D.

JYM Gear  JYM Bands Home Workouts Daily Grind Workout Program (weeks 1-3)

Daily Grind Workout Program (weeks 1-3) 152



Add To Calendar 

Be sure to read the program overview of the Daily Grind Workout program in the Training section of the site. It is critical to your understanding of this full-body program that is done five days per week. Week 1 Day 1 Exercise

Sets

Reps

8-10

Muscle Group

Bench Press

4

Superset with

 

Barbell Bent-Over Row

4

8-10

 

Back 

Squat

4

8-10

 

Legs

Superset with

 

Dumbbell Curl

4

8-10

 

Biceps

Barbell Shoulder Press

4

8-10

 

Shoulders

Superset with

 

Crunch

4

8-10

Lying Triceps Extension

4

8-10

Superset with

 

 

Chest Tips

Tips

Tips Abs  

Triceps Tips

Prone Incline Bench Dumbbell Shrug 4

8-10

 

Traps

Seated Calf Raise

4

8-10

 

Calves

Superset with

 

Dumbbell Wrist Curl

4

8-10

 

Forearms

Cable Toe Raise

3

8-10

 

Calves

Superset with

 

Cable External Rotation Day 2 Exercise Lying Cable Rear Delt Flye

3

4

Superset with

 

Incline Cable Flye

4

18-20

 

Chest

Wide-Grip Lat Pulldown

4

18-20

 

Back 

Superset with

 

Dumbbell Overhead Extension

4

18-20

 

Triceps

Barbell Hack Squat

4

18-20

 

Legs

Superset with

 

Tips

Tips

8-10 Sets

http://www.jimstoppani.com/home/workout_months/285?preview

 

Reps

18-20

Shoulders Muscle Group

 

Shoulders Tips

Tips

Tips 2/10

14.1.2017.

Workout_months : Jim Stoppani, Ph.D.

Barbell Roll Out

4

to failure

Barbell Shrug

4

18-20

Superset with

 

Straight-Arm Pushdown

4

18-20

 

Traps

4

18-20

 

Biceps

Behind The Back Cable Curl

 

Abs  

Traps Tips

Superset with

 

Cable Internal Rotation

4

18-20

 

Shoulders

Standing Calf Raise

4

18-20

 

Calves

Superset with

 

Standing Reverse Wrist Curl Day 3 Exercise Incline Dumbbell Press

4

Superset with

 

Dumbbell Shrug

4

12-15

 

Traps

Straight-Arm Pulldown

4

12-15

 

Back 

Superset with

 

Dumbbell Lateral Raise

4

12-15

 

Shoulders

Dumbbell Triceps Kickback 

4

12-15

 

Triceps

Superset with

 

Concentration Curl

4

12-15

 

Biceps

Leg Press

4

12-15

 

Legs

Superset with

 

Leg Press Calf Raise

4

12-15

 

Calves

Barbell Wrist Curl

4

12-15

 

Forearms

Superset with

 

Reverse Crunch Day 4

4

Tips

Tips

18-20 Sets

 

Reps

4

12-15

Forearms Muscle Group

 

Chest Tips

Tips

Tips

Tips

Tips

to failure

Exercise

Abs

Sets

Reverse-Grip Bench Press

4

Superset with

Reps

3-6

 

 

Chest Tips

Seated Barbell Curl

4

3-6

Deadlift

4

3-6

Superset with

Muscle Group

 

Biceps Whole Body

 

Tips

Standing Dumbbell Shoulder Press Alternating Arms

4

3-6

 

Shoulders

Reverse Grip Lat Pulldown

4

3-6

 

Back 

Superset with

 

Triceps Pressdown Smith Machine Behind The Back Shrug Superset with

 

Tips

4

3-6

 

Triceps

4

3-6

 

Traps

 

Tips

Smith Machine Seated Calf Raise

4

3-6

 

Calves

Y-Raise

4

3-6

 

Traps

Superset with

 

Tips

Dumbbell Reverse Wrist Curl

4

3-6

Standing Cable Oblique Pressdown

3

3-6

Superset with http://www.jimstoppani.com/home/workout_months/285?preview

 

 

Forearms Abs Tips 3/10

14.1.2017.

Workout_months : Jim Stoppani, Ph.D.

Cable Toe Raise Day 5 Exercise

3 Sets

3-6

Reps

25-30

Calves

Muscle Group

Dips

4

Superset with

 

Straight-Arm Dip

4

25-30

 

Traps

One-Arm Smith Machine Row

4

25-30

 

Back 

Superset with

 

 

Chest Tips

Tips

Smith Machine Standing Calf Raise 4

25-30

 

Calves

Smith Machine Upright Row

25-30

 

Shoulders

 

 

4

Superset with

 

Smith Machine Hip Thrust

4

25-30

High Cable Curl

4

25-30

Superset with

 

Cable Crossover (High Pulley)

4

25-30

 

Chest

Close-Grip Bench Press

4

25-30

 

Triceps

Superset with

 

Barbell Step-Up

4

25-30

 

Legs

Behind The Back Wrist Curl

4

25-30

 

Forearms

Superset with

 

Back Extension Week 2 Day 1 Exercise

4

Bench Press

4

Superset with

 

Barbell Bent-Over Row

4

3-6

 

Back 

Squat

4

3-6

 

Legs

Superset with

 

Dumbbell Curl

4

3-6

 

Biceps

Barbell Shoulder Press

4

3-6

 

Shoulders

Superset with

 

Crunch

4

3-6

Lying Triceps Extension

4

3-6

Superset with

 

Tips Abs  

Biceps Tips

Tips

Tips

25-30

Sets

 

Reps

3-6

 

Back 

Muscle Group Chest Tips

Tips

Tips Abs  

Triceps Tips

Prone Incline Bench Dumbbell Shrug 4

3-6

 

Traps

Seated Calf Raise

4

3-6

 

Calves

Superset with

 

Dumbbell Wrist Curl

4

3-6

 

Forearms

Cable Toe Raise

3

3-6

 

Calves

Superset with

 

Cable External Rotation Day 2 Exercise

3

Lying Cable Rear Delt Flye

4

Superset with

 

Incline Cable Flye

4

25-30

 

Chest

Wide-Grip Lat Pulldown

4

25-30

 

Back 

Tips

Tips

3-6 Sets

http://www.jimstoppani.com/home/workout_months/285?preview

  Reps

25-30

Shoulders Muscle Group

 

Shoulders Tips

4/10

14.1.2017.

Workout_months : Jim Stoppani, Ph.D.

Superset with Dumbbell Overhead Extension

  4

25-30

 

Tips Triceps

Barbell Hack Squat

4

25-30

 

Legs

Superset with

 

Barbell Roll Out

4

to failure

Barbell Shrug

4

25-30

Superset with

 

Straight-Arm Pushdown

4

25-30

 

Traps

4

25-30

 

Biceps

Behind The Back Cable Curl

 

Tips Abs  

Traps Tips

Superset with

 

Cable Internal Rotation

4

25-30

 

Shoulders

Standing Calf Raise

4

25-30

 

Calves

Superset with

 

Standing Reverse Wrist Curl Day 3 Exercise

4

Incline Dumbbell Press

4

Superset with

 

Dumbbell Shrug

4

18-20

 

Traps

Straight-Arm Pulldown

4

18-20

 

Back 

Superset with

 

Dumbbell Lateral Raise

4

18-20

 

Shoulders

Dumbbell Triceps Kickback 

4

18-20

 

Triceps

Superset with

 

Concentration Curl

4

18-20

 

Biceps

Leg Press

4

18-20

 

Legs

Superset with

 

Leg Press Calf Raise

4

18-20

 

Calves

Barbell Wrist Curl

4

18-20

 

Forearms

Superset with

 

Reverse Crunch Day 4

4

Tips

Tips

25-30 Sets

 

Reps

18-20

Forearms Muscle Group

 

Chest Tips

Tips

Tips

Tips

Tips

to failure

Exercise

Abs

Sets

Reverse-Grip Bench Press

4

Superset with

Reps

12-15

Muscle Group  

 

Tips

Seated Barbell Curl

4

12-15

Deadlift

4

12-15

Superset with

Chest

 

Biceps Whole Body

 

Tips

Standing Dumbbell Shoulder Press Alternating Arms

4

12-15

 

Shoulders

Reverse Grip Lat Pulldown

4

12-15

 

Back 

Superset with

 

Triceps Pressdown Smith Machine Behind The Back Shrug Superset with

 

Tips

4

12-15

 

Triceps

4

12-15

 

Traps

 

Tips

Smith Machine Seated Calf Raise

4

12-15

 

Calves

Y-Raise

4

12-15

 

Traps

Superset with http://www.jimstoppani.com/home/workout_months/285?preview

 

Tips 5/10

14.1.2017.

Workout_months : Jim Stoppani, Ph.D.

Dumbbell Reverse Wrist Curl

4

12-15

Standing Cable Oblique Pressdown

3

12-15

Superset with

 

Abs

 

Cable Toe Raise Day 5 Exercise

Tips

3 Sets

12-15

Reps

8-10

 

Calves

Muscle Group

Dips

4

Superset with

 

Straight-Arm Dip

4

8-10

 

Traps

One-Arm Smith Machine Row

4

8-10

 

Back 

Superset with

 

 

Chest Tips

Tips

Smith Machine Standing Calf Raise 4

8-10

 

Calves

Smith Machine Upright Row

8-10

 

Shoulders

 

Forearms

4

Superset with

 

Smith Machine Hip Thrust

4

8-10

High Cable Curl

4

8-10

Superset with

 

Cable Crossover (High Pulley)

4

8-10

 

Chest

Close-Grip Bench Press

4

8-10

 

Triceps

Superset with

 

Barbell Step-Up

4

8-10

 

Legs

Behind The Back Wrist Curl

4

8-10

 

Forearms

Superset with

 

Back Extension Week 3 Day 1 Exercise Bench Press

4

Tips Abs  

Biceps Tips

Tips

Tips

8-10

Sets

4

 

Back 

Reps

25-30

Muscle Group  

Chest

Superset with

 

Barbell Bent-Over Row

4

25-30

 

Back 

Squat

4

25-30

 

Legs

Superset with

 

Dumbbell Curl

4

25-30

 

Biceps

Barbell Shoulder Press

4

25-30

 

Shoulders

Superset with

 

Crunch

4

25-30

Lying Triceps Extension

4

25-30

Superset with

 

Tips

Tips

Tips Abs  

Triceps Tips

Prone Incline Bench Dumbbell Shrug 4

25-30

 

Traps

Seated Calf Raise

4

25-30

 

Calves

Superset with

 

Dumbbell Wrist Curl

4

25-30

 

Forearms

Cable Toe Raise

3

25-30

 

Calves

Superset with

 

Cable External Rotation Day 2 Exercise Lying Cable Rear Delt Flye

3

Tips

Tips

25-30 Sets

4

http://www.jimstoppani.com/home/workout_months/285?preview

 

Reps

8-10

 

Shoulders Muscle Group Shoulders 6/10

14.1.2017.

Workout_months : Jim Stoppani, Ph.D.

Superset with

 

Incline Cable Flye

4

8-10

 

Chest

Wide-Grip Lat Pulldown

4

8-10

 

Back 

Superset with

 

Dumbbell Overhead Extension

4

8-10

 

Triceps

Barbell Hack Squat

4

8-10

 

Legs

Superset with

 

Barbell Roll Out

4

to failure

Barbell Shrug

4

8-10

Superset with

 

Straight-Arm Pushdown

4

8-10

 

Traps

4

8-10

 

Biceps

Behind The Back Cable Curl

 

Tips

Tips

Tips Abs  

Traps Tips

Superset with

 

Cable Internal Rotation

4

8-10

 

Shoulders

Standing Calf Raise

4

8-10

 

Calves

Superset with

 

Standing Reverse Wrist Curl Day 3 Exercise Incline Dumbbell Press

4

Superset with

 

Dumbbell Shrug

4

3-6

 

Traps

Straight-Arm Pulldown

4

3-6

 

Back 

Superset with

 

Dumbbell Lateral Raise

4

3-6

 

Shoulders

Dumbbell Triceps Kickback 

4

3-6

 

Triceps

Superset with

 

Concentration Curl

4

3-6

 

Biceps

Leg Press

4

3-6

 

Legs

Superset with

 

Leg Press Calf Raise

4

3-6

 

Calves

Barbell Wrist Curl

4

3-6

 

Forearms

Superset with

 

Reverse Crunch Day 4

4

Tips

Tips

8-10 Sets

  Reps

4

3-6

 

Forearms Muscle Group Chest Tips

Tips

Tips

Tips

Tips

To Failure

Exercise

Abs

Sets

Reverse-Grip Bench Press

4

Superset with

Reps

18-20

Muscle Group  

 

Tips

Seated Barbell Curl

4

18-20

Deadlift

4

18-20

Superset with

Chest

 

Biceps Whole Body

 

Tips

Standing Dumbbell Shoulder Press Alternating Arms

4

18-20

 

Shoulders

Reverse Grip Lat Pulldown

4

18-20

 

Back 

Superset with

 

Triceps Pressdown Smith Machine Behind The Back Shrug Superset with http://www.jimstoppani.com/home/workout_months/285?preview

   

Tips

4

18-20

 

Triceps

4

18-20

 

Traps Tips 7/10

14.1.2017.

Workout_months : Jim Stoppani, Ph.D.

Smith Machine Seated Calf Raise

4

18-20

 

Calves

Y-Raise

4

18-20

 

Traps

Superset with

 

Tips

Dumbbell Reverse Wrist Curl

4

18-20

Standing Cable Oblique Pressdown

3

18-20

Superset with

 

Abs

 

Cable Toe Raise Day 5 Exercise

Tips

3 Sets

18-20

Reps

12-15

4

Superset with

 

Straight-Arm Dip

4

12-15

 

Traps

One-Arm Smith Machine Row

4

12-15

 

Back 

Superset with

 

 

Tips

Tips

12-15

 

Calves

Smith Machine Upright Row

12-15

 

Shoulders

Superset with

 

Smith Machine Hip Thrust

4

12-15

High Cable Curl

4

12-15

Superset with

 

Cable Crossover (High Pulley)

4

12-15

 

Chest

Close-Grip Bench Press

4

12-15

 

Triceps

Superset with

 

Barbell Step-Up

4

12-15

 

Legs

Behind The Back Wrist Curl

4

12-15

 

Forearms

Superset with

 

Back Extension Ask Jim a question on Twitter, use #JScom

4

http://www.jimstoppani.com/home/workout_months/285?preview

Calves

Chest

Smith Machine Standing Calf Raise 4 4

 

Muscle Group

Dips

 

Forearms

Tips Abs  

Biceps Tips

Tips

Tips

12-15

 

Back 

8/10

14.1.2017.

Workout_months : Jim Stoppani, Ph.D.

Jim Stoppani Свиђа вам се

1мил. свиђања

Jim Stoppani емитује видео уживо 11 мин.

Twitter Facebook 

Tweets by @JimStoppani Jim Stoppani @JimStoppani Don't forget jimstoppani.com/home/articles/… 49m

Jim Stoppani @JimStoppani Just need the critical recovery of PostJYM  jimstoppa ni.com/home/article s/… 49m

Jim Stoppani Embed

View on Twitter

 

Welcome to Jim Stoppani Community An account is required. Please create an account or log in to continue.  Log In

Contact Terms and Conditions Privacy Policy Help

http://www.jimstoppani.com/home/workout_months/285?preview

9/10

14.1.2017.

Workout_months : Jim Stoppani, Ph.D.

GET THE APPS!

© 2017 JimStoppani.com

http://www.jimstoppani.com/home/workout_months/285?preview

10/10