Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
Workout for the summer. Every workout starts with a 13 Minute warm-up on the treadmill and can be finished with a 1-2 mile run afterwards.
Day 1 (Monday and Thursday)
Chest, Triceps & Legs
Incline Dumbbell Press (4 Sets of 10 reps)
Bench press (4 Sets of 8 reps)
Dumbbell flyes (4 Sets of 10 reps)
Triceps Cable Pushdown (4 Sets of 15 reps)
Seated Triceps Extension (4 Sets of 10 reps)
Kickback (4 Sets of 12 reps)
Leg extension (4 Sets of 15 reps)
Leg press (4 Sets of 20 reps)
Day 2 (Tuesday and Friday)
Shoulders, Back & Biceps
Dumbbell Arnold Press (4 Sets of 10 reps)
Dumbbell lateral raise (4 Sets of 10 reps)
Dumbbell front raise (4 Sets of 10 reps)
Dumbbell shrug (4 Sets of 15 reps)
Seated bent-over raise (4 Sets of 10 reps)
Cable row (4 Sets of 12 reps)
Hypertension (3 Sets of 20 reps)
Concentration Curl (4 sets of 5 reps normal curls & 5 reps of reverse curls)
Standing Dumbbell curl (4 Sets of 10 reps)
Preachers Curl (4 Sets of 10 reps)
Barbell curl (4 Sets of 8 reps)
Day 3 (Wednesday and Saturday)
Legs & Forearms
Barbell squat (straight) (4 Sets of 10 reps – feet standing parallel on a 2” thick board)
Barbell squat (legs in O) (4 Sets of 10 reps – same, accept feet form a 90 angle)
Lunges (4 Sets of 10 reps)
Donkey Calf raise (4 Sets of 20 reps)
Palm down wrist curl (4 Sets of 12 reps)
Wrist curler (4 Sets of 4 reps)
(Sunday is Rest-Day)
Exercises should be performed with weights so that at the end of the second set you should feel the burn. By the time you get to the end of the fourth set it should burn the whole way through.
(By the way: Any suggestions on how to improve this workout, please let me know. )
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
Amino Energy gets me going and Hydro Builder keeps me going!
Amino Energy helps me get fired up for the workout. This helps especially since I train in the morning right at 6:00 am.
Hydro Builder tastes good and helps me with my Protein intake right after workout. It is also a great in-between meal replacement.
Animal Pak is a complete Vitamin and more source. Love it!
Additionaly I drink a lot of water.