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Overall Goal
///
Gain Muscle
Progress & Goals
BEFORE
Oct 12, 2008
CURRENT
Dec 10, 2008
148.5 Lbs.
LEAN BODY MASS
16.5 Lbs.
BODY FAT
CURRENT WEIGHT
165
Lbs.
Dec 27, 2008
CURRENT BODY FAT
10
%
Dec 27, 2008
PROGRESS HISTORY
Lbs.
2008-12-27
165
%
2008-12-27
10
Lbs.
2008-12-27
148.5
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday- Chest + Guns + abs
incline press 4x10-15 40 kg
Peck deck 4x10-15 61 kg
incline press smith 4x10-15 40 kg
Barbell curl 4x10-15 15 kg
winner pose 4x10-15 15 kg each side
Chest press 4x10-15 35 kg
push ups 3x10 using stands
ABS
curls ups 4 x 25
side curls 3x10 each side
v-sit 3x8 1kg ball in hand
ins and ups 3x10
side bends with 2 kg ball 3 x 15
twists 3 x 15
curls ups untill fail
TUESDAY LEGS + SHOULDERS
leg extension 4x10-15 35kg each side
leg curl 4x10-15 35 kg each side
mts shoulder press 4x10-15 20 kg each side
Lateral raises 4x10-15 30 kg
shrugs 4x10-15 30 kg
standing calf 52 kg
AND ABS WORKOUT FROM MONDAY
FRIDAY BACK + TRICEPS
LAT pulldown wide grip 4x10-15 56 kg
t bar pulldown 50 kg
rhomboid extention underhand grip - 4x10-15 43 kg
tricep dips 4x 10 -15 with 20 kg assistance
lat pulldown close grip 4x10-15 50kg
pull over 70 kg 4x10-15
overhead tricep extention 3x10 20 kg
dorsal raise- 4x 10-15
PLUS ABS WORKOUT
anyone got any comments or idears for my programme get in touch please , cheers, Adam
incline press 4x10-15 40 kg
Peck deck 4x10-15 61 kg
incline press smith 4x10-15 40 kg
Barbell curl 4x10-15 15 kg
winner pose 4x10-15 15 kg each side
Chest press 4x10-15 35 kg
push ups 3x10 using stands
ABS
curls ups 4 x 25
side curls 3x10 each side
v-sit 3x8 1kg ball in hand
ins and ups 3x10
side bends with 2 kg ball 3 x 15
twists 3 x 15
curls ups untill fail
TUESDAY LEGS + SHOULDERS
leg extension 4x10-15 35kg each side
leg curl 4x10-15 35 kg each side
mts shoulder press 4x10-15 20 kg each side
Lateral raises 4x10-15 30 kg
shrugs 4x10-15 30 kg
standing calf 52 kg
AND ABS WORKOUT FROM MONDAY
FRIDAY BACK + TRICEPS
LAT pulldown wide grip 4x10-15 56 kg
t bar pulldown 50 kg
rhomboid extention underhand grip - 4x10-15 43 kg
tricep dips 4x 10 -15 with 20 kg assistance
lat pulldown close grip 4x10-15 50kg
pull over 70 kg 4x10-15
overhead tricep extention 3x10 20 kg
dorsal raise- 4x 10-15
PLUS ABS WORKOUT
anyone got any comments or idears for my programme get in touch please , cheers, Adam
My Nutrition Program View My Full Nutrition Program
Adam2009 has not added any program information.
My Supplement Program View My Full Supplement Program
Adam2009 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
i stay motivated by using these kind of websites, and talking to others about the gym!
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