Progress & Goals
171.1 Lbs.
LEAN BODY MASS
10.9 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Calves
Superset
Seated Calf-raise 3 x 20
Standing Calf-raise 3 x 20
Check your ego at the door. Are you here to build your ego or to build muscle? Your Bench numbers will go down the first time you try this.
Chest
Dumbbell Flys 3 x 10
Dips (Looking at toes) 3 x 15
Bench 3 x 8
Incline Dumbbell Press 3 x 10
Cable Crossovers 1 x 25
Tuesday: Back
Wide Grip Weighted Pull-ups 3 x 10
Reverse Grip Weighted Pull-ups 3 x 10
Bent-over Rows 3 x 12
T-Bar Rows 3 x 12
One-arm Dumbbell Rows 3 x 10
Hyperextensions 3 x 25
Thursday: Shoulders & Traps
Shoulders
Seated Military Press 3 x 10
Superset
Lateral Raises 3 x 10
Rear Delt 3 x 10
Traps
Dumbbell Shrugs 4 x 12
Friday: Biceps & Triceps
Biceps
Incline Dumbbell Curls (lead with pinkies) 3 x 10
Preacher Curls 3 x 10
Triceps
Tricep Pressdowns 3 x 15
Overhead Dumbbell Extension 3 x 10
Incline Skull Crushers 3 x 10
Saturday: Legs
Calves
Seated Calf-raises 1 x 75 (complete as many reps as possible, take a 10 sec. break, repeat until you reach 75)
Hamstrings
Hamstring push-ups 6 x 12
Quads
Squats 4 x 15
Dumbbell Lunges 3 x 10 (each leg)
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



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