Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
Lat pull down-20-10-6-4.
Seated cable rows close grip-20-10-6-4.
Seated cable rows wide grip-20-10-6-4.
One arm rows-20-10-6-4.
Hammer Strength machine seated-20-10-6-4
Standing Bicep Curl-20-10-6-4
Triceps Push Down-20-10-6-4
Incline Dumbbell Curl-20-10-6-4
Machine Triceps Ext-20-10-6-4
Cable Bicep Curl-20-10-6-4
One Arm Cable Triceps Pull-20-10-6-4
Skull Crushers Bicep-20-10-6-4
Cable Overhead Triceps Ext-20-10-6-4
Lying Ham Curls-20-10-6-4
Side bends weighted-10-10-10-10 each side
Declined Twist with stick-20-20-20
Dumbbell Torso Twist-20-20-20
Flat Bench Barbell/Dumbbell-20-10-6-4
Incline Bench Barbell/dumbbell-20-10-6-4
Decline Bench Barbell/dumbbell-20-10-6-4
Dip Machine Seated weighted-20-10-6-4
Dumbbell Incline Flies-20-10-6-4
Cardio-Go for a bike ride 10-15 miles!!
Standing Scare Crows-10-10-10
Rotator Cuff internal/external-10-10-10
Standing Bar Military Press-20-10-6-4
Rear Lateral Raises-20-10-6-4
Seated Front Raises-20-10-6-4
Also ride bike to the gym on some days which is 7.5 miles round trip!!
Read about this program, plus some friends in high school did it and said it was great.. I like it alot after doing the norm of 10-10-10. The first Rep of 20 is a big change, I like it alot then after the 20, you just keep upping the weight!