Trying to gain as much mass with as little fat as possible
May 23, 2012 0:19pm- 1
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Background
My sister's boyfriend brought home some weights.
I'm just amazed that with hard work and determination, a body can go through such a drastic change and look so good.
Indringa's Progress & Goals

Indringa's Program
My Workout Program View My Full Workout Program
My Workout Program
-Bench Press
-Incline/Decline Bench Press
-Dumbbell Flyes
Glutes:
-Back Step Lunge
-Sumo Squats
-Butt Lift (Bridge)
Upper Body:
-Deadlift
Lower Body:
-Squats
Calves:
-Standing Calf Raises
-Running
Quads:
-Lunges
-Leg Extensions
Hamstrings:
-Walking Lunges
-Stiff-leg Deadlifts
Back Thickness:
-T-Bar Rows
-Bent-over Barbell Rows
-One-arm Dumbbell Rows
Shoulders:
-Military Press
-Seated Dumbbell Press
-Side Lateral Raise
-Front Lateral Raise
-Bent Lateral Raise
Trapezius:
-Power Cleans
-Barbell Shrugs
-Dumbbell Shrugs
Biceps:
-Barbell Curl
-Dumbbell Curl
-Hammer Curl
-Preacher Curl
-Concentration Curl
Triceps:
-Close-grip Bench Press
-Tricep Extensions
-Dumbbell Kickbacks
-Tricep Bench Dips
Forearms:
-Barbell Wrist Curl
-Dumbbell Wrist Curls
-Reverse Barbell Wrist Curls
-Reverse Dumbbell Wrist Curls
Abdominals:
Basic Crunch
Bicycle Manuever
Captain's Chair
Hanging Leg Raises

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Indringa updated his body fat from 16.2% to 19.5%, a gain of 3.3% in 12 days.