Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
Chest and shoulders- 2 minute warm up on rowing machine, chest press with dumbells at 3 sets or 10 reps focussing on form most of all, smith machine again 3 sets of 10 reps with the focus being on my form, Pec Dec 3 sets of 10 reps focussing on form, chest press machine with 3 sets of 10 reps, dual link chest press machine 3 sets of 10.
For shoulders: Cable crossover 3 sets of 10 reps, dumbell exercises 3 sets of 10 reps, shoulder press free weights machine 3 sets of 10 reps!
Arms and back- 2 minute warm up on rowing machine, Bicep curls with dumbells 3 sets of 10 at 10 Kg then 3 sets of 10 at 12.5 KG. , 3 sets of 10 on pulling machine where i bcep curl, then 3 sets of 10 at a higher weight., 3 sets of 10 reps on bicep curl machine, 3 sets of 10 on back row, 3 sets of 10 on behind the neck pulldown, 3 sets of 10 on t-bar.
ABS- at the end of every session I work on my abs, I do sit ups on a bbench which has a position for your feet, I then do sit ups on the ab traiier and then sit ups on an exercise ball, finished ff with a few minutes of core stability.