Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
2. I work my lower body on Tuesdays and Sundays; upper body on Thursdays. I have been slacking on the extra (4th day) or cardio and abs.
3. Lower Body:
*Lunges with 2 8lb barbells; 4 sets of 12.
*Leg Extensions @ 35 lbs; 4 sets of 12.
*Calf Raises on Machine @ 45 lbs; 4 sets of 12.
*Squats on Smith Machine (I'm not comfortable doing them as freeweights yet) @ 60 lbs; 4 sets of 12.
I took out the seated leg press because I figured I was already doing squats and lunges for my quads.
*Palms Down Wrist Curls with 15lb barbell; 4 sets of of 12.
*Underhanded Lateral Pulldowns @ 40 lbs; 4 sets of 12.
*Front Dumbell Raises @ 16lbs; 4 sets of 12.
*Shoulder Shrugs w/ 15lb barbell; 4 sets of 12.
*Tricep Dips on Machine @ 14 lbs; 4 sets of 12.
4. I proceed with 20 mins of cardio be it the treadmill (Uphill level at about 8) or elliptical. My average HR is about 150-175.
5. I finish off with a 5 minute cool down which consists of stretching.
For me, since I am beginning, this is what works for me. I am trying to get familiar with all the different exercises so when it comes time for me to switch my routine up I can do so.