Progress & Goals
169.1 Lbs.
LEAN BODY MASS
15.9 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Day1: Legs
warm up: 2 sets of leg extention 100 reps per set
5 sets of squats on smith machine 6-15 reps on last 2 sets i use strip sets working down from 400lbs to just the bar i also use the rest pause and force reps with help of my training partner.
4 sets of leg press 8-15 reps will used rest pause and forced reps on last 2 sets.
3 sets of lunges supersetted with barbell front squats 10-20 reps
3 sets of leg extention 6-15 reps will use forced reps and drop set on last working set
4 sets of Lying leg curl 6-12 reps
4 sets of seated leg curl 6-12 reps
3 sets of single standing leg curl 6-15 reps
Day 2: Chest
4 sets of incline smith machine press 6-10 reps drop set on last set
4 sets of incline dumbell press 8-12 reps
3 sets of incline bench cable crossover 10-20 reps use strip method on all sets
3 sets of flat bench dumbell press superset with dumbell fly 8-12 reps
3 sets of weighted dips superset with cable crossover 8-15 reps
Day 3: Back
3 sets of weighted pull ups 6-12 reps
4 sets of underhand grip barbell rows 6-12 reps
4 sets of wide grip pulldowns 8-15 reps strip set on last set
3 sets of seated cable row superset with dumbell pullover 8-15 reps
4 sets of t bar rows aiming for time under tension between 30-50 seconds superset with partial deadlift superset with weighted back extentions (use drop set)
Day 4: Shoulders
4 sets of millatry press 6-10 reps
4 sets of seated overhead dumbell press 6-10 reps superset with dumbell front raises standing 6-10 reps
4 sets of standing dumbell side lateral raises 6-12 reps
4 sets of wide grip upright rows superset with static side dumbell lateral hold aiming for 30-40 seconds of tension on muscle.
3 sets of side lateral raises on cable machine behind
4 sets of bent over rear lateral raises
4 sets of rear cable lateral raises lying on bench superset with rear static dumbell hold aiming for 30 - 40 seconds
Day 5:Arms
alterenate between biceps and triceps first week by week.
4 sets of standing barbell curl use rest pause and cheat reps once reached momnetary muscle failure 6-12 reps
4 sets of standing alternate dumbell curl 6-15 reps
3 sets of one arm dumbell preacher curl 90 degree angle bench 6-10 reps
3 sets of hammer curls superset with cable curl using preacher 6-15 reps
4 sets of weighted close grip dips on bar using forced reps with help of training partner 6-10 reps
3 sets of lying incline bench overhead dumbell extention 6-10 reps
4 sets of rope pressdown superset with overhand grip pressdown 8-15 reps
3 sets of timed weighted dip in between bench stripping plates of lap aiming for 30-45 seconds per set
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
Stewy2008 updated his weight from 190 Lbs. to 185 Lbs., a 5 Lb. loss in 1617 days.
16 hours ago | Like


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Stewy2008 is now friends with theusmike, demag and 6 others.