Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
I usually have 3- 4 workout days a week with a rest day after each one with all major muscle groups worked using mainly compound exercises and mainly free weights.
Monday - back, lats, traps (pullups, shrugs, bent over rows)
wednesday - legs (deadlifts, squats, standing calf raises)
Friday - arms and chest (Barbell bicep curls, tricep curls, flat/incline/decline bench presses, pec flyes (mixture of barbell and dumbell))
Sunday - abs, shoulders (weighted and non - weighted fitball crunches, leg raises, barbell and dumbell shoulder presses, lateral/rear/front delt raises)
Usually do 3 - 4 sets of 4-12 reps with all my exercises mixing the weights up well.