Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
Days a week - 6-7
I warm up with 10 minutes on a concept2 rowing machine. Averaging 1:45 per 500k everyday. I finish with pushups.. 80
Monday - Chest
Medial- Flat Bench Press (12,10,8,6)
Upper - Incline Dumbbell press (12,10,8,6) (3 different angles of incline, 4 sets each)
Incline Flys (4x12)
Incline press Machine (12,10,8,6)
Lower - Decline Bench press
Pull overs - machine. pulleys, or dumbbells (12x3)
Push- ups - as many as you can do in 3 sets
ABDOMINAL - Decline crunch and with twist.
Tuesday - Hamstrings and Lower back
Hamstrings - Lunges with barbell dumbbells. Standing and Walking.
Legs Curls on machine, isolated
Pulley hamstring curls.
dumbbell bench step ups
Seated hamstring curls on machine.
Lower back - Romanian dead lift, straight legged dead lift. dumbbell and barbell
Lower back hyper extensions and with twist.
elevated stiff legged dead lift.
Abdominal - 200 crunches, knee to elbow, leg lifts.