Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
I'm always looking for tweaks and updates to increase the efficacy my workouts.
My workouts are constantly evolving. I find useful information wherever I can - the 'net, magazines, friends, whatever. My routines have mostly come from Muscle & Fitness, FLEX, Muscletech website, and the X-Rep site/books.
I find that heavier weights and lower give me the best results, but I still try to transition to periods of lower weight and higher reps with less rest from time to time.
As of 4/26/2012, I'm on a frankenstein program that I've been tweaking over the last few months.
I wear a stopwatch with a countdown timer set for 1 minute. I try to keep my rest periods at 1 minute, less if I can, and more for legs or especially heavy days.
If I have to miss a day, I will always sacrifice a cardio/conditioning day in favor of a lifting day.
Monday: Chest + Bis/Tris, mostly based on Yates "Blood and Guts" and Phil Heath FLEX plan
Incline DB Press
Flat or Decline DB Press
Cable Incline Flyes
5 Minute Rest
Barbell or EZ-Bar Curl, superset with tricep move of choice
DB Concentration curl (Arnold style), superset with tricep move of choice
Cable Double-Bicep Curl, superset with 1-Arm cable press-back/down
DB or Machine Pullover
T-Bar or Palms-Up (Yates) Barbell Row
1-Arm DB Row
Wide Rows or Close-Grip Pulldowns
Mostly varied HIIT, intuitive abs
Thursday: Delts, Bis/Tris - based on Flex Wheeler's delt plan, Yates triceps
Seated Lateral DB Raise, superset with Seated Front RB Raise
Standing Lateral DB Hold
Incline Rear Lateral Raise
Bent-Over Rear Lateral Raise - DROP SET
Seated DB Press
Heavy DB/BB Shrug
5 minutes rest
Cable Triceps Pushdown, superset with Cable Curl
Dips - triceps focus, superset with static pullup hold
Bench Dips w/plate(s) on hips and raised feet, superset with DB Drag Hammer Curl
Friday: Legs - based on Muscle & Fitness "68 Perfect Workouts [Nov 2010]" plan
Leg Press or 1-Leg Press
5 minutes Rest if needed
Leg Curl (if possible)
Calf Press or Raise
Calf Raise or Press