Progress & Goals
147.2 Lbs.
LEAN BODY MASS
36.8 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Barbell Curls 3 sets of 8
Preacher Curls 3 sets of 8
Hammer Curls 3 sets of 8
Bench Press 3 sets of 8
Incline Press 3 sets of 8
Flat Bench Flies 3 sets of 12
ABS - Leg Raises (2 x 15), Side Crunches (1 x 50 each side), Sit ups (1 x 25), Knee Raises (1 x 20)
HIIT CARDIO 10 Minutes
Tuesdays (Triceps Shoulders)
Rope Tricep Pushdown 3 sets of 8
Lying Tricep Press 3 sets of 8
Behind Head Tricep 3 sets of 8
Upright Row 3 sets of 8
Dumbbell Lateral Raise 3 sets of 12
Reverse External Raise 3 sets of 10
Shoulder Press 3 sets of 8
Shrugs 3 sets of 10
Cardio Run 15 minutes / stairs 15 minutes
Wednesdays (Off day / Cardio)
ABS - Leg raises (2 x 15), Side Crunches (1 x 50 each side), Sit ups (1 x 25), Weighted Crunches, Leg lifts (1 x 25) Knee raises (1 x 20)
Cardio Bike - 40 minutes
Thursdays (Leg Days)
Squats 3 sets of 8
Leg Press 3 sets of 8
Leg Extensions 3 sets of 8
Lying Leg Curls 3 sets of 12
Seated Calf Raises 3 sets of 20
Cardio Bike 15 minutes
Fridays (Back / arms (biceps triceps))
Front Lat Pulldown 3 sets of 8
Barbell Row 3 sets of 8
Seated Cable Row 1 sets of 12
Dumbbell Curl 3 sets of 12
Concentration Curls 3 sets of 12
Overhead Tricep Press 3 sets of 12
Dumbball Kickback 3 sets of 12
Forearm Barbell Curl 2 sets of 12
ABS - Leg Raises (2 x 15), Side Crunches (1 x 50 each side), Sit ups (1 x 25), Knee Raises (1 x 20)
Cardio HIIT 10 min run
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
schoico Back in the gym. Laid a month of solid foundation doing bodyweight excercises. Time to hit it hard.
Feb 10, 2013 | Likeschoico updated his weight from 174 Lbs. to 190 Lbs., a 16 Lb. gain in 316 days.
Jan 21, 2013 | Like


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