Progress & Goals
162 Lbs.
LEAN BODY MASS
18 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
My current split is:
Workout 1- Back and Calves
Workout 2- Chest and Side Delts
Rest Day
Workout 3- Quads and Biceps
Workout 4- Triceps and Hamstrings
Rest Day
Repeat
My workouts are alternated and changed often but here is a possible workout:
Workout 1
Barbell Rows x 4
T Bar Rows x 3
One Arm Rows x 2
Standing Calf Raises x 5
Workout 2
Bench Press x 3
Inc. Bench Press x 3
Dumbbell Decline x 2
Side Laterals or Upright Rows x 4-5
Workout 3
Deep Squats x 4-5
Hammer Curls x 6
Behind the Back wrist curls x 3-4
Workout 4
Overhead Triceps Presses x 3
Kickbacks x 3
Stiff Leg Deadlifts x 3
Leg Curls x 3
This is a great workout for mass. The reps are from 5-8 on most. I was following much more complex programs before and I have used ALOT of different programs but I love this one as it is kind of a combination of all the things that work for me.
As for cardio I don't have a planned cardio routine in the off season. Just kicking a footy or something like that every so often keeps me fit. My diet keeps me lean.
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!


