OneDAAT

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OneDAAT

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  • COTW
  • WORKOUT
  • Schedule
  • Lifting Goals
  • More
    • Home
    • COTW
    • WORKOUT
    • Schedule
    • Lifting Goals
  • Home
  • COTW
  • WORKOUT
  • Schedule
  • Lifting Goals

Welcome

TRACK YOUR NUMBERS

Work Out

Monday

Legs- Heavy and Slow

Incline Walk

10 min

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Squat

5x5

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Leg Extension Machine

5x12

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Leg Curls

5x12

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Tuesday

Push- Heavy and Slow

Incline Walk

10 min

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Bench Press

5x5

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Shoulder Press

5x5

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Lateral Raises

5x8

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Wednesday

Pull- Heavy and Slow

Incline Walk

10 min

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Deadlift

5x5

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Reverse Lat Pull Downs

5x8

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Row Machine

5x8

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Thursday

REST

Alternatives

10 min

Rock Climb- Yoga- Run- Bike- Spikeball- Etc.

Friday

Push- Balance and Quick

Incline Walk

10 min

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Incline Bench Press

5x8

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Cable Flies

5x8

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Arnold Shoulder Press

5x8

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Side to Front Lat Raises

5x10

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Tricept Pushdowns

5x10

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Saturday

Pull/Leg- Balance and Quick

Incline Walk

10 min

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Wide Lat Pull Downs

5x12

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Wide Rows

5x12

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Seated Face Pulls

5x15

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Hip Abductors

5x12

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Calf Raises

5x12

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Sunday

REST

Alternatives

10 min

Rock Climb- Yoga- Run- Bike- Spikeball- Etc.

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What am I up to Today!

Schedule

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