Progress & Goals
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
monday
chest
ABs
flat bench
incline bench
flat bench flys
decline bench
dips
30min cardio
Tuesday
back
one arm dumbbell rows
stifflegged deads
bent over rows
lat pull downs
hammer strength row machine
30min cardio
Wendsday
shoulders and calves
dumbbell front raises(warmup)
leaning side raises
up right rows(bar)
behind the back up right rows(smith marchine)
shrugs
arnold press
30in cardio
thursday
bi's and tri's and forearms
barbell curls
free weight curls
rope pulldowns
EZ bar pull downs
Ex bar curls
dips
close grip bench press
dumbell wrist curls(small bar)
dumbbell wrist shurgs
30min cardio
friday
Legs and abs
squats
leg press
extentions
rev extrentions
sitted calve raises
standing calve raises
crunches
leg raises
inlcine situps
15min cardio
sat and sun i do two a day cardio sessions one in the am and one in the pm
also i will do either light shoulders or arms
*i switch from bars to dumbbells every other week*
i like to change my program week by week to what body part feels better* i might do matnice with shoulders and chest
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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