Discounts & Deals - Sign Up!
Progress & Goals
202.4 Lbs.
LEAN BODY MASS
27.6 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Bulking Workout Plan 6-9 Reps 4 sets - Gain Muscle.
Chest/Biceps
• Incline bench Press Barbell
• Flat bench Press Barbell
• Flat/incline Pec flies Dumbbells
• Decline Pec flies on cables
• EZ Bar bicep curls standing up
• Preacher bicep curls close grip
• Rope Hammer Curls OR Dumbbell Hammer Curls
• Dumbbell Curls
• Crossover Cable Curls until Failure (Cooldown)
Legs
• Squats
• Hacksquat Feet Close
• Leg press or Box Squats
• Leg Extensions
• Leg Curls
• Weighted Lunges (Dumbbell or Barbell)
• Hip Abductor/Hip Adductor
• Seated Calf Raises/Standing Calf Raises
Shoulders/Triceps
• Seated shoulder press dumbbells
• Shoulder press Machine
• Lateral deltoid raises (Mid/Side)
• Anterior deltoid raises (Front)
• Bent over posterior deltoid raises (rear) (dumbbells)
• Lateral Raises on Cables as a burn // 3 sets.
• Weighted Tricep Dips
• Tricep skull crushers switch to close grip chest press.
• Tricep kick backs
• Tricep extensions (V bar)
• Tricep extensions (Straight Bar, Underhand Grip)
Back
• Shoulder Shrugs
• One Armed Rows
• Seated Rows
• Lateral Pulldowns
• Closegrip Lateral pulldowns
• Yates Rows
• Deadlifts
Abs Everyday
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
Visitor Comments
breesea is now friends with Ericajo09.