Not gonna be on bb.com much. So add me on Blackberry messenger 2600EE3D to keep in touch :)
May 25, 2012 2:27pm- 1
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Background
Played sports competitively all my life and still do.Started lifting weights at 15. Got into Brazilian Jujitsu at 17. Started boxing and MMA at 20.
The journey you go on. Pushing yourself to the limit in order to improve and reach your goals. The good pain you feel from each heavy session. Seeing the difference between each time you need to perform. Healthy body = healthy mind. Trying to be the optimum me I can be
gemangderipped's Progress & Goals

gemangderipped's Program
My Workout Program View My Full Workout Program
My Workout Program
Sunday- Legs
Monday- Back, Biceps, Abs
Tuesday- Legs
Wednesday- Chest, abs
Thursday- Legs
Friday- Rest
Saturday- Shoulders
Superset:
Arnold Press (12,10,8)
Lateral raises (3x15)
Superset:
Barbell raises (12,10,8)
Shrugs (3x15)
Superset:
Incline bench front raises(eyes to above head) (3x15)
Bent over lateral raises (12,10,8)
Incline bench front raises(legs to eyes) (3x15)
Triceps
Superset:
One arm reverse cable pull downs (12,10,8)
Tricep dip downs between 2 benches (3x15)
Superset:
Tricep rope (12,10,8)
Own workout (lift bar from butt behind back and extend the triceps) (3x15)
Superset:
Skull crushers (12,10,8)
Close Grip Bench (3x15)
Abs
2 supersets of different variations. Eg. Freestyle on pull up bar to crunches to
Floor work to raises. Pictures added. I pick any 4 and superset 2 at a time
(3x15)
Sunday- Legs
Squats (6,4,2)
Standing Calf Raises (6,4,2)
Front Lunges (6,4,2)
Side Lunges (6,4,2)
Superset:
Front kick simulation with ankle strap on cables (6,4,2)
Back kick simulation with ankle strap on cables (6,4,2)
Superset 4 different plyometric jumps, 2 at a time together (3x10)
Monday- Back
Superset
Pull ups (12,10,8)
Bent over reverse rows (3x15)
Superset
One arm bent over rows (12,10,8)
One arm reverse cable pull downs (3x15)
Superset
Straight arm standing lat pull down machine push downs (12,10,8)
Deadlifts (3x15)
Biceps
Superset
Front one arm twisting curls (12,10,8)
Cable 2 arm curls (3x25)
Superset
EZ Bar curls (12,10,8)
Standing reverse barbell curls (3x15)
Superset
Hammer curls (12,10,8)
Forearm curls behind back (3x15)
Abs- repeat day 1
Tuesday- Legs (repeat day 2)
Wednesday- Chest
Superset
Flat dumbbell press (12,10,8)
Chest pullover (3x15)
Superset
Incline dumbbell press (12,10,8)
Incline dumbell flyes (3x15)
Superset
Decline dumbbell press (12,10,8)
Cable crossovers not crossing over tho (3x15)
Superset
Peck Deck (12,10,8)
Dips (3x15)
Abs- repeat days 1 and 3
Thursday- Legs- same as days 2 and 4 but plyometrics (3x15)
All the major muscle groups (shoulders, legs, back, chest) have a 1 minute rest between sets and 1.5 minute rest between exercises, same with abs. Smaller groups (triceps, biceps, forearms) have a 30 second rest between sets and a 1 minute rest between exercises. This intensifies each workout and ensures fat loss and lean muscle mass. Each session last around 45 minutes to an hour, NO LONGER! Plyometrics have a 2 minute break as they are a major, major workout!
Added onto the weights training I play 75 minutes of soccer/football every day and I perform 4 plyometric exercises on leg day mornings and evenings and stretch 3 times a day, with the option of yoga at night. I also try to do breathing exercises to improve cardiovascular fitness daily. I would love to fit in swimming as a total body cardio routine, or ju jitsu, as I used to do it daily, but I have no time. School takes up a huge chunk of my day.

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