Progress & Goals
155.4 Lbs.
LEAN BODY MASS
29.6 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
1. Warm Up (no weights)
a) Arm rotations - 20 reps (forward/backward)
b) Tricep stretch - 15 seconds per arm
c) Arm lifts - 10 reps
d) Torso rotations - 20 rotations
2. Warm Up (weights)
a) Standing alt DB raises (25 lbs) - 10 reps (2/3 set)
b) Standing shoulder shrugs - 10 reps (2/3 set)
c) DB tricep raises - 10 reps/arm (2/3 set)
d) Universal tricep extensions - 10 reps (2/3 set)
3. Intensify:
a) Flat DB press - 10 reps (2 sets)
b) Standing EZ-curls - 10 reps (2 sets)
c) Incline or military press - 10 reps (3 sets)
d) Sitting alt DB curls - 10 reps (3 sets)
e) Bench Press - 10 reps (3 sets)
f) Sitting wrist curls - 15 reps/arm (2 sets)
g) Preacher concentration curls - 10 reps (3 sets)
h) Incline DB press - 10 reps (3 sets)
i) Hammer curls - 10 reps (2 sets)
j) Universal tricep extensions - 10 reps (3 set)
k) Decline Sit-Ups - 25 (1 set)
l) Decline Crunches - 40 (1 sets)
4) Cool Down:
a) Standing alt DB raises (20/25 lbs) - 10 reps (1 set)
b) Standing Two-Arm Cable Pull - 10 reps/arm (1 set)
c) Standing shoulder shrugs - 10 reps (2/3 set)
Day 3/6: Back/Biceps
1. Warm Up (no weights)
a) Arm rotations - 20 reps (forward/backward)
b) Tricep stretch - 15 seconds per arm
c) Arm lifts - 10 reps
d) Torso rotations - 20 rotations
e) Sit & Reach - 20 secs
f) Hurdler stretch - 20 sec/leg
2. Warm Up (weights)
a) Standing alt DB curls (75% max) - 10 reps (3 sets)
b) Standing shoulder shrugs - 10 reps (3 sets)
c) DB tricep raises - 10 reps/arm (3 sets)
3. Intensify:
a) Seated Bent DB Rows - 10 reps (3 sets)
b) Standing EZ-curls - 10 reps (3 sets)
c) Single DB Rows - 10 reps/arm (3 sets)
d) Sitting alt DB curls - 10 reps (3 sets)
e) Bent over BB Rows - 10 reps (3 sets)
f) Sitting concentration curls - 10 reps/arm (3 sets)
g) BB Dead Lift - 10 reps (3 sets)
h) Hammer curls - 10 reps (3 sets)
i) Lat pulldown - 10 reps (3 sets)
j) Preacher concentration curls - 10 reps (3 sets)
l) Decline Sit-Ups - 25 (1 set)
m) Decline Crunches - 40 (1 sets)
4) Cool Down:
a) Standing alt DB curls (75% max) - 10 reps (2 sets)
b) Standing shoulder shrugs - 10 reps (2 sets)
c) DB tricep raises - 10 reps/arm (2 sets)
Day 2/4: Lower body/Endurance/Core
1. Warm Up (Stretching)
a) Sit & Reach - 20 secs
b) Hurdler stretch - 20 sec/leg
c) Lotus position (sit erect/feet together) - 20 secs
d) Sitting split (legs apart/lean forward) - 20 secs
e) Standing quad stretch - 20 secs/leg
f) Standing calf raises - 20 reps/1 set
2. Cardio
a) Run (Track or Treadmill) - 20 minutes
b) Elliptical - 12 to 15 minutes
3. Bring it Back
a) Leg Press or Dead Lift - 10 reps (3 sets)
b) Leg curls - 10 reps (3 sets)
c) Leg extensions - 10 reps (3 sets)
d) Alt Leg curls - 10 reps/leg (2 sets)
e) Alt Leg extensions - 10 reps/leg (2 sets)
4. Core it Out
a) Decline sit-up - 25 (3 sets)
b) Decline Crunch - 40 (3 sets)
c) Decline Obliques - 20 (3 sets)
d) Push-ups - 20 reps (3 sets)
5. Cool It Now
a) Leg stretches as above.
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



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