Progress & Goals
171.7 Lbs.
LEAN BODY MASS
51.3 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Flat bench DB flys 2 sets 10 reps each
Seated cable rows 2 sets 10 reps each
Barbell curls 2 sets 10 reps each
Cable pulldowns 2 sets 10 reps each
leg press 2 sets 10 reps each
Lying leg curls 2 sets 10 reps each
Standing calf raises 3 sets 15 reps each
Crunches till I can't do anymore
Day 2
Same as day 1 only with 30 min. cardio on treadmill
Day 3
Bench press 7 sets reps 10-5-5-5-5-5-5
Incline DB press 3 sets reps 10-10-10
Incline machine press 1 set max reps
Barbell curls 2 sets reps 10-10
Seated DB curls 1 set max reps
Day 4
Smith machine squats 4 sets reps 10-5-5-5
Leg extensions 1 set reps 10
Standing calf raises 1 set reps 15
Seated calf raises 1 set reps 15
30 min. cardio on treadmill
Day 5
Seated weighted crunches 1 set reps 20
Kneeling weighted crunches 1 set reps 20
Hanging leg raises 1 set reps 20
Decline sit-ups 1 set reps 20
Side crunches 1 set reps 20
Barbell shrugs 1 set reps 15
Days 6-7
Rest
Day 8
Military press 6 sets reps 5-5-5-5-max-max
DB press 1 set reps max
Lateral raises 1 set reps max
Cable overhead extensions 2 sets reps 10
Cable pushdowns 2 sets reps 10
40 min. cardio on treadmill
Day 9
One arm DB rows 1 set each arm reps 10
T-bar rows 2 sets reps 10
Lat pulldowns 2 sets reps 10
Seated leg curls 2 sets reps 10
Day 10
Start over...
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



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