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Overall Goal
///
Gain Muscle
Progress & Goals
BEFORE
CURRENT
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
190
Lbs.
Dec 14, 2007
CURRENT BODY FAT
--
%
PROGRESS HISTORY
Lbs.
2007-09-30,2007-10-06,2007-10-24,2007-12-14
166,180,183,190
%
Lbs.
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
The goal of the following workout is to increase the weight with each set, as the number of reps decreases.
MONDAY - CHEST TRAINING
Incline Barbell Press x 15, 12, 10, 8
Flat Bench Dumbell Press x 12, 10, 8
Incline Dumbell Flyes x 12, 10, 8
Cable Crossovers x 15, 12, 10
Butterflies x 12, 10, 8
TUESDAY - ARM TRAINING
Barbell Curls x 15, 12, 10, 8
Alternate Dumbell Curls x 12, 10, 8
Dumbell Concentration Curls x 12, 10, 8
Pullups x max
Reverse Pullups x max
Triceps Push-Downs x 15, 12, 10, 8
Lying Triceps Extensions x 12, 10, 8
Dumbell Overhead Extensions x 12, 10, 8
Dips x 3 sets to failure
Triceps Pushups x max
WEDNESDAY - LEG TRAINING
Squats (in the bucket) x 15, 12, 10, 8
Leg Press x 10, 8, 6
Leg Extensions x 15, 12, 10
Lying Leg Curls x 15, 12, 10
Standing Hamstring Curls x 12, 10, 8
Run x 1 mile
THURSDAY - BACK TRAINING
Deadlifts (straight-leg) x 12, 10, 8, 6
Dumbell Rows x 10, 8, 6
Lat Pull-Downs x 12, 10, 8
Seated Cable Rows x 12, 10, 8
Wide Grip Pull-Ups x 3 sets to failure
Bench Press x 15, 12, 10, 8
FRIDAY - SHOULDER AND TRAP TRAINING
Side Dumbell Laterals x 12, 10, 8
Seated Bent Rear Delt Raises x 12, 10, 8
Upright Rows x 12, 10, 8
Dumbell Shrugs x 12, 10, 8
Dumbell Overhead Extensions x 12, 10, 8
Seated Military Press x 12, 10, 8
MONDAY - CHEST TRAINING
Incline Barbell Press x 15, 12, 10, 8
Flat Bench Dumbell Press x 12, 10, 8
Incline Dumbell Flyes x 12, 10, 8
Cable Crossovers x 15, 12, 10
Butterflies x 12, 10, 8
TUESDAY - ARM TRAINING
Barbell Curls x 15, 12, 10, 8
Alternate Dumbell Curls x 12, 10, 8
Dumbell Concentration Curls x 12, 10, 8
Pullups x max
Reverse Pullups x max
Triceps Push-Downs x 15, 12, 10, 8
Lying Triceps Extensions x 12, 10, 8
Dumbell Overhead Extensions x 12, 10, 8
Dips x 3 sets to failure
Triceps Pushups x max
WEDNESDAY - LEG TRAINING
Squats (in the bucket) x 15, 12, 10, 8
Leg Press x 10, 8, 6
Leg Extensions x 15, 12, 10
Lying Leg Curls x 15, 12, 10
Standing Hamstring Curls x 12, 10, 8
Run x 1 mile
THURSDAY - BACK TRAINING
Deadlifts (straight-leg) x 12, 10, 8, 6
Dumbell Rows x 10, 8, 6
Lat Pull-Downs x 12, 10, 8
Seated Cable Rows x 12, 10, 8
Wide Grip Pull-Ups x 3 sets to failure
Bench Press x 15, 12, 10, 8
FRIDAY - SHOULDER AND TRAP TRAINING
Side Dumbell Laterals x 12, 10, 8
Seated Bent Rear Delt Raises x 12, 10, 8
Upright Rows x 12, 10, 8
Dumbell Shrugs x 12, 10, 8
Dumbell Overhead Extensions x 12, 10, 8
Seated Military Press x 12, 10, 8
My Nutrition Program View My Full Nutrition Program
J_Mart2387 has not added any program information.
My Supplement Program View My Full Supplement Program
J_Mart2387 has not added any program information.
My Motivation Program View My Full Motivation Program
J_Mart2387 has not added any program information.
Visitor Comments
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sarahchickfsu
I think you are mistaking Florida State with Florida or South Florida, because Florida State is not ranked.
Oct 26, 2007 12:02pm
Farmboy56
sorry i dont check this that much...im playin ball at Minnesota State in Mankato.
Aug 17, 2007 9:10pm