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JDeV
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Member Since: Jun 20, 2006

Last Visit: Apr 1, 2007

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BODYGROUPS

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INSPIRED BY

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real name
age
gender
Male
location
gym
occupation
Overall Goal
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Transform My Body
Gain some mass

Progress & Goals

BEFORE
CURRENT

-- Lbs.

LEAN BODY MASS

-- Lbs.

BODY FAT

CURRENT WEIGHT
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CURRENT BODY FAT
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PROGRESS HISTORY

LATEST MEASUREMENTS

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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My Workout Program

Something Similar to This. I just started to do the 666 program. Some set/rep amounts aren't updated to reflect this.

Monday
Chest + Torso Workout
Flat Barbell Bench 6x6
*Incline Bench Machine 3x10
Dumbbell Pullover 6x6
Incline Barbell Bench 6x6
Decline Barbell Bench 6x6
Flat Chest Fly 6x6
*Lower Fiber Cable Chest Pulls
*Middle Fiber Cable Chest Pulls
Abs
*Ab Machine Crunch 6x6
(weighted) Decline Bench Ab Crunches 6x6
Weighted Oblique Curls 6x6

Tuesday
Back Workout
Pullups 6x6
Lat-Spread Stiff Leg Deadlifts 6x6
Deadlifts 6x6
*Low Cable Rows 3x10
Bent Over EZ Curl Rows/Reverse Grip Rows 6x6
Pulldown 6x6
Cable Low Rows 6x6
Calf Workout
Standing Calf Raise (Stepping) --> Plate Calf Lifts --> Block Calf Raises Super 3x50(ea.)
Seated Dumbell/Barbell Calf raise 6x6

Wednesday
Shoulder Workout
Shoulder Side Lateral Raise 3x3x10
*Cable Lateral Behind Raise 2x8
Shoulder Bent Over Lateral Raise 3x3x10
Shoulder Overhead Press 3x3x10
Military Press 2x8
* (Bi-lateral) Shwarzeneger Pulls 2x10
Traps
Upright rows 3x10
Shrugs 3x10
Triceps Workout
Triceps Cable Pushdown 3x10
Triceps Seated/Standing Pullovers 3x10
Skull Crushers --> Dips Superset 5x10(ea)
Biceps Workout
Wide Grip Barbell Curls 3x10
Close Grip Barbell Curls 3x10
60 deg incline Incline Hammer Curls 3x10
Partial-Rep Seated Barbell Curls 2x10
Close Grip Preacher Curls 3x10
Concentration Curls Drop Set 3x3x10
*Laying Down Cable Curls (Curl Cable to shoulder) 3x10
Abs
*Ab Machine Crunch 6x6
(weighted) Decline Bench Ab Crunches 6x6
Weighted Oblique Curls 6x6

Thursday
Chest + Torso Workout
Flat Barbell Bench 6x6
*Incline Bench Machine 3x10
Dumbbell Pullover 6x6
Incline Barbell Bench 6x6
Decline Barbell Bench 6x6
Flat Chest Fly 6x6
*Lower Fiber Cable Chest Pulls
*Middle Fiber Cable Chest Pulls

Friday
Hamstring Workout
Deadlifts 5x8-12
Good Mornings 5x5
Decline Leg Curls (Outer Pos) 5x10
Decline Leg Curls (Inner Pos) 5x10
Quad Workout
Full Range (Outer) Squats 5x15
Lunge 5x5
*Leg Press 2x3x15
--Super Slow
--100 rep
Seated (Inner) Leg Extensions 3x10
Back Workout (Secondary)
Lat-Spread Deadlifts 3x10
Deadlifts 3x10
*Low Cable Rows 3x10
Bent Over EZ Curl Rows 3x10
Pulldown/Pullups 3x10
Calf Workout
Standing Calf Raise (Stepping) --> Plate Calf Lifts --> Block Calf Raises Super 3x50(ea.)

Saturday
Shoulder Workout
Shoulder Side Lateral Raise 3x3x10
*Cable Lateral Behind Raise 2x8
Shoulder Bent Over Lateral Raise 3x3x10
Shoulder Overhead Press 3x3x10
Military Press 2x8
* (Bi-lateral) Shwarzeneger Pulls 2x10
Traps
Upright rows 3x10
Shrugs 3x10
Abs
*Ab Machine Crunch 6x6
(weighted) Decline Bench Ab Crunches 6x6
Weighted Oblique Curls 6x6
Triceps Workout
Triceps Cable Pushdown 3x10
Triceps Seated/Standing Pullovers 3x10
Skull Crushers --> Dips Superset 5x10(ea)
Biceps Workout
Wide Grip Barbell Curls 3x10
Close Grip Barbell Curls 3x10
60 deg incline Incline Hammer Curls 3x10
Partial-Rep Seated Barbell Curls 2x10
Close Grip Preacher Curls 3x10
Concentration Curls Drop Set 3x3x10
*Laying Down Cable Curls (Curl Cable to shoulder) 3x10

My Nutrition Program View My Full Nutrition Program

JDeV has not added any program information.

My Supplement Program View My Full Supplement Program

JDeV has not added any program information.

My Motivation Program View My Full Motivation Program

JDeV has not added any program information.

What JDeV Is Up To

JDeV has no recent activity.

About Me

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