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Progress & Goals
112 Lbs.
LEAN BODY MASS
28 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My Weekly Routine
This is generally what I stick to while doing my workouts. They last about 30-45 minutes each and I tend to go for weight over reps.
Monday- Chest and Back.
Warm up- Bench press 20 reps.
Exercise 1- Bench press 8 reps, 5 sets.
Exercise 2- Incline Dumbbell press 10 reps, 3 sets.
Exercise 3- Chest flyes 12 reps, 3 sets.
Exercise 4- Lat pulldown 6 reps, 4 sets.
Exercise 5- Seated row 15 reps, 3 sets.
Exercise 6- Deadlifts 10 reps, 3 sets.
Tuesday- Legs and shoulders
Warm up- Step ups (15 minutes)
Exercise 1- Squats olympic bar 10 reps, 3 sets.
Exercise 2- Lunges 12 reps 2 sets.
Exercise 3- Calf raises 20 reps, 3 sets.
Exercise 4- Clean and press 6 reps, 3 sets.
Exercise 5- Dumbbell shoulder press 10 reps, 3 sets.
Exercise 6- Front raises 10 reps, 3 sets.
Exercise 7- Lateral raises 10 reps, 3 sets.
Exercise 8- Reverse flyes 10 reps 3 sets
Wednesday- Biceps and triceps
Exercise 1- Dumbbell bicep curl 8 reps, 3 sets (seated)
Exercise 2- Dumbbell hammer curl 8 reps, 3 sets (seated)
Exercise 3- Skullcrushers easybar 10 reps, 3 sets.
Exercise 4- tricep pulldown/cable pulldown 8 reps, 3 sets.
Exercise 4- Tricep bench press narrow grip 15 reps, 2 sets.
Exercise 5- Tricep dips between two benchs. 30 secs work- 3 sets.
Thursday- Cardio (I usually horse ride or go swimming for about an hour minimum)
Friday- Chest and Back.
Saturday – Cardio (Again, I ride my horse for about 3 hours on Saturdays)
Sunday - Rest
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
killthelights22 updated her weight from 135 Lbs. to 140 Lbs., a 5 Lb. gain in 47 days.
Jan 22, 2013 | Like
Visitor Comments
killthelights22 is now friends with jordanschallock.