Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Monday - Back.
-Deadlift, shrugs, chins, Lat pull downs, rows (BB, seated, or dumbell)
Tuesday - Chest and Shoulders
-Bench press (standard, incline, or decline), lateral raise, Dumbell shoulder press/military press
Wednesday - Legs
-Squats (BB, smith, or hack), Leg Curls, Calf Raises
Thursday - Free
-Martial Arts/ Cardio
Friday - Arms and abs
-Close grip bench, dips, curls (BB, dumbell, hammer, reverse, etc.), tricep extensions
Saturday and Sunday - they've become more of rest days lately but i might toss in some isometric or pliometric stuff if i just gotta get into the gym.
I throw in cardio and stretching everyday. While i want to add muscle, i want to maintain flexibility and agility. Some running, martial arts, and endurance exercise are mixed in randomly. I just go on what i feel like doing. Abs i save primarily for friday, but will work on them just a bit each day if i don't feel like i'm quite finished for the day.