Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
Before we start I usually will start a lifting routine such as this by adjusting my weight increments & number of reps by my ability to finish the last set. If I can't get a full set of reps I dial back the weight until I can. I typically will start with 8 reps each set until the last set of 8 start to get easy. Then I move all my reps up to 10. When this starts to get easy I'll up the weight and begin the same process over again.
before I start I do some good comprehensive stretches for about 5 min.
"I rest about 1.5 to 2 minutes between sets"
Lat pull downs on cable machine slow & controlled both down & up.
120lb x 10
140lb x 10
160lb x 10
180lb x 10
200lb to failure. which today was 5 before form started to break.
Seated rows on cable machine. Slow and controlled concentrating on form.
140lbs x 10
160lbs x 10
180lbs x 10
200lbs x 10
Bent over single arm dumbbell rows on flat bench. On this movement I make sure to get full extension on the negative and explode on the positive.
105lbs x 10
125lbs x 10
135lbs x 10
145lbs x 10
Lat pull downs on the hammer strength machine.
2-45lb plats each side x 10
add 25lbs x 10
add 25lbs x 5 then with out resting I go directly to single arm pulls to failure.
Hammer strength seated row machine concentrating on squeezing my shoulder blades together at the top.
45lb plate on each side x 10-12
add 25lb on each side and go to failure.
Then I go to dumbbell shrugs.
warm up with 70lb dumbbells x 10 holding at the top for a couple seconds each rep.
85lbs x 10 controlled pausing at the top
95lbs x 10 controlled pausing at the top
105lbs x 10 controlled pausing at the top
115lbs x 10 controlled pausing at the top
as soon as I'm done with this last set I move down in ten lb. increments and do "fast" sets of ten with no rest in between sets until I get down to the 35lb dumbbells.
I polish off my work out with band raises on the lower back bench...I don't know what this peace of equipment is called.
I put a band under the legs of the bench and reach down and hold the stretched band and do lower back raises holding at the top with a straight back. I don't have a set amount here. I just go till I'm ready to go home and cry lol.
And that concludes back day.