Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
I follow a CKD oriented program. I have 3 days of Upper in three different categories and 1 day of lower. Abs every day.
Sunday -> Rest
Monday -> Upper COMPOUND + Weighted Abs
Upper Compound is based around compound lifts. I do bench presses, rows, pull-ups, dips, and various other compound exercises. I try to hit all of my 'big' muscles in my upper body.
Tuesday -> Upper ISOLATION + Rep Abs
Upper Isolation is based around hitting the smaller muscles in my upper body. Some people can refer to it as an "arm day" as well. I do start the workout off with two compound movements: Shoulder Press (behind) and Shoulder Press (front). I then continue my workout hitting each muscle roughly twice: forms of curls, forms of tricep pushdowns/extensions, forearm curls. I try to hit all of my 'small' muscles in my upper body.
Wednesday -> Rest
Thursday -> Lower COMPOUND + ISOLATION + Weighted Abs
My main goal is to increse the 'aestheticness' of my upper body, yet I'd like to involve my lower body in my routine a little bit. With a compound and isolation day for my lower body, I perform a mix of compound and isolation movements. I usually start off with a Full/ATG-Squat, followed by a form of lunge (bulgarian/walking/split/jump/etc.) and then hit my quads and hammies directly with leg extensions supersetted with hammy curls. I'll randomly hit my traps as well because it's just personal preference. (My football coach always had us hit traps on lower body days and I just have the "feel" to want to do that.) I'll finish the workout off with one or two more leg movements.
Friday -> Upper COMPOUND + ISOLATION + Rep Abs
Since I had hit the 'big' muscles Monday and the 'small' muscles Tuesday, I want to mix it up and hit both 'big' AND 'small' upper body muscles on my last day before my TWO-DAY REST. I usually start out with compound movements such as bench presses, row/pull-ups, and as the workout goes on I target my smaller muscles moving into curls,tri-extensions, etc. etc.
Saturday -> Rest
Weighted Abs: I perform ab exercises with some form of resistance. Reps/Sets are usually lower than rep-ab workotus.
Rep Abs: I perform ab exercises that involve many variations/sets/reps. No resistance is added besides that of my own bodyweight.