Progress & Goals
180.8 Lbs.
LEAN BODY MASS
19.2 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
(exercise - target reps - target hi rep (if appl.))
some FST-7 sets have been added in - just to vary the challenge.
Leg Day -
Squats - 10, 8, 6 - 15, 15
SLDL - 10, 8, 6 - 15, 15
Hack Squats - 10, 8, 6 - 15, 15
Standing BB Calf Raise - 18, 14, 12
Single Leg Calf Raise - 14, 12
Crunches - 50, 50, 50
Chest/Shoulders Day -
BB Bench Press - 10, 8, 6 - 15, 15
Incline Flyes - 10, 8, 6 - 15, 15
Incline DB Press - 10, 8, 6
Behind-the-Neck Press - 10, 8, 6, - 15, 15
Lateral Raises - 10, 10, 10
FST-7 Face Pulls - 8-10 reps per set
Back/Triceps Day -
Dead Lifts - 5x5 pyramid
Front Lat Pulldowns - 10, 8, 6 - 15, 15
DB Rows - 10, 8, 6
Carlman Pulls - 10, 8, 6 - 15, 15
Carlman Shrugs - 10, 10, 10
Crunches - 50, 50, 50
Arm Day -
Spider Curls - 10, 8, 6 - 15, 15
Skullcrushers - 10, 8, 6 - 15, 15,
supersets:
Chins - 10, 10, 10
Dips - 10, 10, 10
FST-7 Incline DB Curls - 8-10 reps per set
FST-7 2-hand Pushdown - 8-10 reps per set
See my journal for weights and other details.
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
BergMuscle added a new photo to his photo gallery.
Mar 13, 2013 | Like


Discounts & Deals - Sign Up!
















BergMuscle is now friends with Fitforlife7.