Progress & Goals
154.2 Lbs.
LEAN BODY MASS
21.8 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
1. Barbell Bench Press - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Bent Over Barbell Rows - 4 sets of 6-8 reps - 2-3 minutes rest between sets
3. Seated Overhead Barbell Press - 4 sets of 6-8 reps - 2-3 minutes rest between sets
4. Dumbbell Flyes - 2 sets of 10-12 reps - 1-2 minutes rest between sets
5. Biceps Exercise - 3 sets of 6-8 reps - 1-2 minutes rest between sets
6. Triceps Exercise - 2 sets of 10-12 reps - 1-2 minutes rest between sets
Tuesday: Lower Body
1. Squats - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Split Squats - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Hyperextensions - 3 sets of 10-12 reps - 2 minutes rest between sets
4. Standing Calf Raises - 4 sets of 6-8 reps - 2 minutes rest between sets
5. Ab Stuff (Rarely more than 10 minutes worth)
Wednesday: Off
Thursday: Upper Body
1. Pull Ups - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Incline Dumbbell Press - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Seated Cable Rows - 3 sets of 8-10 reps - 2 minutes rest between sets
4. Lateral Raises - 3 sets of 10-12 reps - 1-2 minutes rest between sets
5. Triceps Exercise - 3 sets of 6-8 reps - 1-2 minutes rest between sets
6. Biceps Exercise - 2 sets of 10-12 reps - 1-2 minutes rest between sets
Friday: Lower Body
1. Romanian Deadlifts - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Lying Leg Curls - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Leg Press - 3 sets of 10-12 reps - 2 minutes rest between sets
4. Seated Calf Raises - 3 sets of 10-12 reps - 1-2 minutes rest between sets
5. Ab Stuff (Rarely more than 10 minutes worth)
Saturday: Off
Sunday: Off
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program



Discounts & Deals - Sign Up!















Defiler updated his weight from 172 Lbs. to 176 Lbs., a 4 Lb. gain in 944 days.