Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
5 minute jog
Run 1 mile (shoot for 7-8 minute mile)
Stationary Row (10 minutes or 162 Cal which ever comes last)
Stretch take a water break
- Bench (10,8,6,4, 3 negative) start at 165 and increase by 30 lbs for first 3 sets, then increase by 20 for last set.
-Incline press (10,8,6,4, 3 negative) Start at 135, same increase as bench.
-Shoulder press (10,8,6,6) Start at 90 go up 10 each set.
-Incline seated dumb bell curls (8,6,6) Start at 45, go up 10 each set
-Incline seated dumb bell overhead extentions (8,6,6) start at 70 go up 10 each time.
-Dips (3x to failure)
-Cable overhead pull to tricept extention, this is to work my exposiveness and speed for karate. Of course to failure.
Same cardio as from M/F
note: This is still being hammered out, the main goal is exposiveness and strength.
Karate work out for 2.5 hours