Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
Light weight to get 20 reps- then start a drop set. Heavy weight to get 12-15 reps, drop 5-10 pounds- do 10-12 reps, drop 5-10 pounds- reps til failure.
Monday- Arms- Exercises include- Incline dumbbell curls, EZ Bar curls, hammer curls, cable curls. Do same sets/reps for tris. Seated Tricep press, kickbacks, dips or underhanded pulldowns.
Tuesday- Legs- Hamstring curls, stiff legged deadlifts, single leg leg press, squats, lunges, extensions, Sumo Squats
Wednesday- Shoulders-Overhead presses either with Dumbells or on the smith machine, Upright rows, front raises with
DB's or rope, lateral raises (either single leaning or seated) Jammers- for rear delts or Rear Delt raises
Shrugs on Smith Machine, 45lb plates or HS shrug machine
Thursday- Back- Straight bar pressdowns, Bent over BB Rows, Deadlifts, Single arm low rows, Lat pulldowns, pullups
Friday- Chest- Incline Presses, Flat DB Presses, Pullovers, incline flys, pushups, HS Incline press, Cable crossovers
Saturday- Circuit, hit each muscle group with 1-2 exercises, cardio
Sunday- off or some cardio of some sort.
I do Abs at least 3 times a week. 3-4 exercises- 15-20 reps each.
Cardio- 20 minutes am and 20 post workout 4 times a week for now while I'm trying to build.