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Progress & Goals
90.3 Lbs.
LEAN BODY MASS
14.7 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
This is my current lifting program, I change it up often but this is one of my faves!
Legs and Booty: (Monday)
Superset:
4x15 weighted reverse lunge (holding 10 lb dumbbells)
4x15 wide sumo dumbbell squats standing on two benches and letting db go below the bench (20 lb dumbbell)
Superset:
4x15 Single leg leg press (50 lb)
4x15 Single leg leg extensions (40 lb)
4x10 (each leg) weighted swing lunges (holding 10 lb dumbbells)
4x12 (each leg) glute machine (40 lb)
4x15 stability ball leg raises
4x20 stability ball scissor kicks
4x15 (each leg) side leg lifts
Shoulders/Tri's (Wednesday)
4X15,12,10,8: Smith machine shoulder press
4X15,12,10,8: Arnold press
4X15,12,10,8: Side lateral raise
4X15,12,10,8: High rope pulls
4X15,12,10,8: Dips on assisted dip machine
4X15,12,10,8: Skull crushers
4X15,12,10,8: Rope push downs
4 sets of hanging leg raises
4 sets of roman chair leg lifts
Legs: (Thursday)
3x10 (each leg) push downs on assisted dip machine
Leg press drop sets: Start with 1 plate for 10 to warm up, add 4 more plates for a total of 5 plates, pull 1 plate after every 10 reps (no rest) finish with no weight for 10
3x20 seated leg curls
5 minutes on the stair master
Superset:
3x20 weighted lunges
3x20 hack squats
3x20 power step ups
3x20 chest up lying leg curls
Back/Bi's (Friday)
6x8 wide grip pull downs
6x8 seated cable row
4x12 (each arm) one arm pull down
4x8 T-bar row
3x12 standing straight arm pull downs
3x12 (each arm) dumbbell row
5x15 hyperextensions
4x12 hammer curls
4x12 cable bar curls
4x12 incline dumbbell curls
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
Visitor Comments
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