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Overall Goal
///
Improve For A Sport
Add muscle mass
Progress & Goals
BEFORE
CURRENT
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
178
Lbs.
Oct 13, 2009
CURRENT BODY FAT
--
%
PROGRESS HISTORY
Lbs.
2007-07-29,2009-04-08,2009-10-13
156.2,170,178
%
Lbs.
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Dag 1 (Ma.) - Benen/Kuiten
Squat 3 sets 8 herhalingen
Leg Press 3 sets 8 herhalingen
Leg Extension 3 sets 12 herhalingen
Leg Curl 3 sets 12 herhalingen
Standing Calf Raises 3 sets 10-15 herhalingen
Seated Calf Raises 3 sets 10-15 herhalingen
Dag 2 (Di.) - Borst/Triceps
Incline Presses 3 sets van 6-8 herhalingen
Incline Flyes 3 sets van 12 herhalingen
Dumbel Presses 3 sets van 8 herhalingen
Triceps Pressdown 3 sets van 6-8 herhalingen
One Arm Triceps Extensions 3 sets van 8 herhalingen
Dag 3 (Do.) - Rug/Biceps
Barbel Row 3 sets van 6-8 herhalingen
Pulldown 3 sets van 10-12 herhalingen
Seated Cable Rows 3 sets van 10-12 herhalingen
Deadlifts 3 sets 6-8 herhalingen
Barbel Curl 3 sets 6-8 herhalingen
Dumbel Preacher Curl 3 sets 8-10 herhalingen
Dag 4 (Vr.) - Schouders/Traps/Buik/Kuiten
Crunches
Dumbel Shoulder Press 3 sets 6-8 herhalingen
Side Raises 3 sets 8-10 herhalingen
Bent Over Rear Raises 3 sets 8-10 herhalingen
Barbel shrugs 3 sets 6-8 herhalingen
Military Press 3 sets 8 herhalingen
Crunches/Knee Raises
Standing Calf Raises 3 sets 10-15 herhalingen
Seated Calf Raises 3 sets 10-15 herhalingen
Squat 3 sets 8 herhalingen
Leg Press 3 sets 8 herhalingen
Leg Extension 3 sets 12 herhalingen
Leg Curl 3 sets 12 herhalingen
Standing Calf Raises 3 sets 10-15 herhalingen
Seated Calf Raises 3 sets 10-15 herhalingen
Dag 2 (Di.) - Borst/Triceps
Incline Presses 3 sets van 6-8 herhalingen
Incline Flyes 3 sets van 12 herhalingen
Dumbel Presses 3 sets van 8 herhalingen
Triceps Pressdown 3 sets van 6-8 herhalingen
One Arm Triceps Extensions 3 sets van 8 herhalingen
Dag 3 (Do.) - Rug/Biceps
Barbel Row 3 sets van 6-8 herhalingen
Pulldown 3 sets van 10-12 herhalingen
Seated Cable Rows 3 sets van 10-12 herhalingen
Deadlifts 3 sets 6-8 herhalingen
Barbel Curl 3 sets 6-8 herhalingen
Dumbel Preacher Curl 3 sets 8-10 herhalingen
Dag 4 (Vr.) - Schouders/Traps/Buik/Kuiten
Crunches
Dumbel Shoulder Press 3 sets 6-8 herhalingen
Side Raises 3 sets 8-10 herhalingen
Bent Over Rear Raises 3 sets 8-10 herhalingen
Barbel shrugs 3 sets 6-8 herhalingen
Military Press 3 sets 8 herhalingen
Crunches/Knee Raises
Standing Calf Raises 3 sets 10-15 herhalingen
Seated Calf Raises 3 sets 10-15 herhalingen
My Nutrition Program View My Full Nutrition Program
PartyRaiser has not added any program information.
My Supplement Program View My Full Supplement Program
PartyRaiser has not added any program information.
My Motivation Program View My Full Motivation Program
PartyRaiser has not added any program information.
Visitor Comments
Leave a Comment
giftlove
Hello my Name is Gift,
i saw your profile i be come
interested to be your friend please
contact me, so that i will give you
my picture and tell you more about me,
please just send me email to (giftmaxwell91@yahoo.com)
i have some thing important to tell you please,
if you Really want to know me contact me at
(giftmaxwell91@yahoo.com)
Jun 24, 2012 12:55am
andreb
Already with the solid shoulders, thick chest, good arms and great 6 pack. Nice motivation video. Best of luck with goals. Andre
Aug 10, 2007 3:10pm
