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Progress & Goals
127 Lbs.
LEAN BODY MASS
44.6 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
A sort of powerlifting program, designed as a preparation for an upcoming pl contest. Made for the first 12 weeks.
MONDAY
Squat 5×5
Bench 5×5
Speed front squat 10×3
5 circuits (no rest b/w exercises, 1-2 min rest b/w circuits)
Glute bridge 15 reps
Abs - crunches 15 reps
DB biceps curl 15 reps
Cardio 45 - 60 min
WEDNESDAY
Military press 5×5
A1 Narow bench 5×5
A2 DB triceps exstension 5×10
B1 DB rear lateral raises 5×15-20
B2 DB lateral raises 5×10-15
Shoulder external rotation 4×12-15
Cardio 45 - 60 min
THURSDAY
Deadlift (75 %) 1×2
Speed deadlift (60 %) 8×3
4 - 5 circuits (90 sec rest b/w exercises, 2-3 min rest b/w circuits)
Stiff-leg deadlift 12-15 reps
Bent over row 12-15 reps
Underhand (reverse) grip lat pulldown 12-15 reps
Arched back good morning 12-15 reps
Cardio 45 - 60 min
FRIDAY
Speed squat 8×2
Bench 3×5
Plank 4×30 sec
3 circuits (no rest b/w exercises, 1-2 min rest b/w circuits)
A1 Incline crunch 10-15 reps
A2 Overhead reverse lung 58 reps
B1 Reverse crunch 10-15 reps
B2 Overhead lung 8 reps
C1 Hanging leg raise 10-15 reps
C2 Overhead squat 10-15 reps
Cardio 45 - 60 min
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
Cvrchak is now friends with hannahlynne102.