Progress & Goals
156.2 Lbs.
LEAN BODY MASS
60.8 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
I am doing a two day split workout. I am keeping the weight a lot lower than what I was using back in June when I hurt my back (again!). Concentrating on my core to help fix my weak back.
Mondays and Thursdays
Back
Seated Cable Rows 3 x 12, 10, 8
Wide Grip Lat Pulldown 3 x 12, 10, 8
Assisted Pull Ups 3 X to 12,10,8
Hyperextension 3 X to 12,10,8
Biceps
Close Grip Babrbell Curls 3 x 12, 10, 8
Hammer Curl 3 x 12, 10, 8
Legs
Squats 3 x 12,10,8
Leg Extensions 3 x 12,10,8
Leg Curls 3 x 12,10,8
Hip Abductors 3 x 12,10,8
Hip Adductors 3 x 12,10,8
Calf Raises 3 x 12,10,8
Cardio
Eliptical
Tuesdays and Fridays
Chest
Incline Press 3 x 12, 10, 8
Dumbbell Press 3 x 12, 10, 8
Triceps
Pushdowns 3 x 12,10,8
Skullcrushers 3 X 12,10,8
Shoulders
Lateral Raises 3 x 12, 10, 8
External Rotation 3 x 12, 10, 8
Abs
Ball Crunches 3 x 12, 10, 8
Reverse Crunches 3 x 12, 10, 8
Weighted Twists 3 x 12, 10, 8
Cardio
Stair Stepper
Wednesdays and Saturdays do extra Cardio, Yoga and Pilates.
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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