Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
Flat bench:135x10 adding 10lbs on each set for 10 reps until you get to 315. Its a rough time but worth it.2 min rest in between sets.
Incline dumbell:Starting at 60lbs reps of 15 for 5 sets. You add 10lbs every set and on the last set you wont make it to 15 but its until failure.
Push up: 3 sets until failure...this will burn like no other.
Pec dec:3 sets at a slow pace for reps of 25 with a very light weight
Leg extension: 10 sets starting at 65lbs for 20 reps and adding a 15lb plate each set. seems simple but it gets rough
Leg curl:10 sets starting at 40lbs and adding a 15 plate for 20 reps.(note these are both warm ups)
Front squats:135x15, 155x,15 175x15,225x15 30 secs rest in between sets.
Horizontal leg press:4 plates for 20 reps at 2 foot positions close and shoulder width. adding a plate to each side until you have a total of 12 plates.
Wednesday=Back and bi's
close grip lat pull downs 6 sets for 15 reps 30secs rest
Wide grip lat pull downs:6 sets for 15 reps with 30 secs rest
Rows:4 sets 20 reps( these are whatever weight you can do)
Hyperextension:4 descending sets starting with 25lbs and doing reps of 10 each set
Thursday=Triceps and Shoulders
Close grip bench:10 sets starting at 135x10,adding 10lbs each set with 2min rest.
Tricep extensions:6 sets of 21, with 2 min rest inbetween
plate shoulder raises: 25lb or 35lb plate for 4 sets reps of 30( insane burn)
Rear deltoid flyes:4 sets sets of 21 for 4 sets
Leg curls: 10 sets for 21 reps, 2min rest in between sets
Deadlifts:6 sets reps of 15, 2min rest inbetween
4 days of abs after or before each workout
this is a skeleton and i will update very soon( April 5, 2011)