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Overall Goal
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Gain Muscle
get more shredded and put on lean muscle
Progress & Goals
BEFORE
May 12, 2011
CURRENT
157.4 Lbs.
LEAN BODY MASS
15.6 Lbs.
BODY FAT
CURRENT WEIGHT
173
Lbs.
Mar 20, 2012
CURRENT BODY FAT
9
%
May 19, 2011
PROGRESS HISTORY
Lbs.
2011-05-19,2012-03-20
165,173
%
2011-05-19
9
Lbs.
2011-05-19,2012-03-20
150.1,157.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
I am currently on a 5 day split. I want to be as cut as possible for the summer so my current workout is as follows.
Monday: Chest and abs.
(warm-up) 4 sets of dips 10-20 reps
Barbell bench press (3-4 sets, 1 warm-up and the others low weight high reps)
Decline Dumbbell press(same as above)
Incline Flies(3 sets, about 10-15 reps)
Cable crossovers(3 sets, 10-15 reps)
bench the barbell to burn out.
For abs do about 3 exercises. Some of my favorites are hanging leg raises, reverse crunches with weights, cable crunches, and ball transfers. Also try to get 30 minutes of cardio.
Tuesday: back
Monday: Chest and abs.
(warm-up) 4 sets of dips 10-20 reps
Barbell bench press (3-4 sets, 1 warm-up and the others low weight high reps)
Decline Dumbbell press(same as above)
Incline Flies(3 sets, about 10-15 reps)
Cable crossovers(3 sets, 10-15 reps)
bench the barbell to burn out.
For abs do about 3 exercises. Some of my favorites are hanging leg raises, reverse crunches with weights, cable crunches, and ball transfers. Also try to get 30 minutes of cardio.
Tuesday: back
My Nutrition Program View My Full Nutrition Program
JetsRock1991 has not added any program information.
My Supplement Program View My Full Supplement Program
JetsRock1991 has not added any program information.
My Motivation Program View My Full Motivation Program
JetsRock1991 has not added any program information.
Visitor Comments
Leave a Comment
techie4life22
trust me your abs are perfect to me :) yea i wont lie i like ur muscles alot ha
May 23, 2011 12:12am