Progress & Goals
198.7 Lbs.
LEAN BODY MASS
17.3 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Rope pull-downs 3x 10
Close grip Bench Press 3x 10
2 Hand (seated) Overhand 3x 10
Tricep Extensions
Military Shoulder Press 3x 10
Standing barbell shoulder press 3x 10
Side lateral raises 3x 10
Shrugs 3x 10
Tuesday: Quads
Barbell Squats 5x 10
Front Squats 5x 10
Leg Press 3x 10
Forward Barbell Lunges 2x 10
Leg Extensions 3x 10
Wednesday: Back / Biceps
Dumbbell Lat raises 3x 10
Standing dumbbell Curls 3x 10
Standing EZ bar curls 3x 10
Bent-Over Barbell Rows 3x 10
Lat Pull-Downs 3x 10
Incline curls 3x 10
Deadlifts 4x 10
T-bar rows 3x 8
Thursday: Hamstrings / Abs
Stiff-Leg Dead Lifts 3x 10
Lying Leg Curls 3x 15
Seated Leg Curls 3x 12
Hanging leg raises 2x 15
Weighted cable crunches 3x 20
Friday: Chest / Calves
Decline dumbbell press 4x 8
Dumbbell Flyes 3x 6
Incline Barbell Press 3x 10
Bench Press 3x 10
Standing calf raises 3x 15
Seated calf raises 3x 12
I am back to this routine again. I was hitting a 4-day split for awile (taking wednesdays off).
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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