Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
Dips with added weight each set 4 sets.
Decline bench fly 4 sets
Superset flat bench dumbbell press with flat bench fly 4 sets
Inclined dumbbell presses 4 sets
back. pullups 4 sets.
Inverted row, 4 sets.
Bent over row 4 sets
Reverse grip bent over row 4 sets.
One arm row alternating arms four sets each side.
Monday is repeated Wednesday and Friday.
Tuesday and Thursday arms and shoulders.
Superset overhead press with upright row 4 sets of each.
Superset been over lateral raises was standing lateral raises 4 sets each.
Superset easy bar curl with dips done with legs forward 4 sets.
Superset alternating dumbbell curl with close grip bench press 4 sets
Superset hammer curl with overhead triceps extension 4 sets
Superset incline curl with triceps press downs 4 sets.
Concentration curls 4 sets alternating arms.
Dumbbell triceps kickback 4 sets alternating arms.
Saturday legs..... 4 sets of squats 4 sets of front squats 4 sets of walking lunges.
Alternate weight and rep ranges for all these exercises, weekly to keep your muscles guessing.
I also do cardio five days a week. First thing in morning on an empty stomach take 10 g of mixed amino acids before run