Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
Mondays, Wednesdays and Fridays are my workout days. I start one week as such, Upper (M) lower (W) Upper (F) and then the week after Lower (M) Upper (W) Lower (F) and so on. Tuesdays Thursdays and Saturdays are my cardio days.
This is just temporary until I get back into my regular routine. Then my workout will consist of five to six days of cardio and four weight days.
Some of the exercises that make up my upper days are:
Chest press(bench and ball), shoulder press, bent over row, lat raises, regular bicep and hammer curls, bench dips and tricep extensions.
Some of the exercises that make up my lower days are:
Lunges (walking), Squats (wide stance, narrow stance and ball squats), Deadlifts (stiff leg and romanian), hip thrusts (with 15 lbs rested on tummy/hip area), calf raises and one of my favourites that doesnt even require alot of weight if any at all.
Lying on your back, put your legs in an extended position so that your feet rest on an exercise ball and are slightly pointing upwards. Pull the ball in close towards your body at the same time squuueeeeze your butt and hamstrings tight! To make this even more challenging do it with one leg on the ball the other in the air.