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Progress & Goals
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Strive to add weight to the bar whenever possible while maintaining good technique focussed on the muscles being targetted.
Saturday: Lower body
Sunday: Upper body
Monday: Rest
Tuesday: Lower body
Wednesday: Upper body
Thursday: Rest
Friday: Rest
Saturday: Repeat
Lower body
1. Squat 3-4x8-10
2. Romanian deadlift 3-4x8-10
3. Cable crunch 2-3x10-12
4. Back extension 2-3x10-12
5. Calf raise 3-4x6-8
6. Leg extension 2-3x10-12
7. Leg curl 2-3x10-12
8. Calf raise 2-3x10-12
Upper body
1. Dumbbell flat bench press 3-4x8-10
2. Pulldown 3-4x8-10
3. Dumbbell prone row 2-3x10-12
4. Side lateral raise 3-4x10-12
5. Shrug 2-3x10-12
6. Rope pushdown 2-3x10-12
7. Dumbbell curl 2-3x10-12
8. Lying neck curl 2x10-12
9. Head harness 2x10-12
Rest between sets: 2-3 minutes
Deload every 4-6 weeks
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
_OZ_ updated his workout program.
Saturday: Lower body Sunday: Upper body Monday: Rest Tuesday: Lower body Wednesday: Upper body Thursday: Rest Friday: Rest Saturday: Repeat Lower body 1. Squat 3-4x8-10 2. Romanian deadlift 3-4x8-10 3. Cable crunch 2-3x10-12 4. Back extension 2-3x10-12 5. Calf raise 3-4x6-8 6. Leg extension 2-3x10-12 7. Leg curl 2-3x10-12 8. Calf raise 2-3x10-12 Upper body 1. Dumbbell flat bench press 3-4x8-10 2. Pulldown 3-4x8-10 3. Dumbbell prone row 2-3x10-12 4. Side lateral raise 3-4x10-12 5....
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Visitor Comments
_OZ_ updated his workout program.
Saturday: Lower body Sunday: Upper body Monday: Rest Tuesday: Lower body Wednesday: Upper body Thursday: Rest Friday: Rest Saturday: Repeat Lower body 1. Squat 3-4x8-10 2. Romanian deadlift 3-4x8-10 3. Cable crunch 2-3x10-12 4. Back extension 2-3x10-12 5. Calf raise 3-4x6-8 6. Leg extension 2-3x10-12 7. Leg curl 2-3x10-12 8. Calf raise 2-3x10-12 Upper body 1. Dumbbell flat bench press 3-4x8-10 2. Pulldown 3-4x8-10 3. Dumbbell prone row 2-3x10-12 4. Side lateral raise 3-4x10-12 5....
Go to workout program