Progress & Goals
211.6 Lbs.
LEAN BODY MASS
34.4 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Bench press or DB press=4 sets of 10,8,6,4
Incline press (bar or DB)=3 sets 10,8,6
Pullovers or Flys=3 sets of 10
Chin-ups or Wide grip pull downs=(Do as many as you
until you reach 50 reps)
Bent over rows or T-bar rows=3 sets of 10,8,6
Deadlifts=3 sets of 10,8,6
Abs/Crunches=5 sets of 25
Workout #2 : Tuesdays and Fridays (Shoulders and Arms)
Shoulder press (bar or DB)=4 sets of 10,10,8,8
DB Lateral Raises=3 sets of 10
Rear Lateral Raises (DB or cables)=3 sets 10,8,8
Arnold Presses=3 sets of 8 (strict form not heavy)
Standing Curls (bar or DB)=4 sets of 10,8,6,4 to fail
Seated DB Curls=3 sets 8
Close Grip Press=4 sets of 10,8,6,4 reps to failure
Tricep Extension or Push Downs=3 sets of 8
Abs/Leg Raises=5 sets of 25
Workout #3 : Wednesdays and Saturdays (Legs and Lower Back)
Squats=4 sets of 10,8,6,4
Leg Press=4 sets of 10,8,6,4
Leg Extensions=3 sets of 8
Leg Curls=3 sets of 10
Straight Leg Deadlifts=3 sets of 10,8,6
Good Mornings=3 sets of 10,8,6
Standing Calf Raises or Seated=5 set of 15
Abs/Twists=5 sets of 25
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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