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Progress & Goals
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My New Workout Program
Day 1
Chest and Arms (warm up w/ single arm pec deck) (3 sets)
- Incline Barbell or Dumbell Press
- Flat Barbel or Dumbell Press
- Decline Press or Dips
- Machine Incline Press
- Cable cross overs
Arms (3 or 4 sets) (superset Bi's and Tri's)
- Standing Barbell curl - Cable Push Downs
- Dumbell curls on Incl. Bench - French Press
- Hammer Curls - Kick backs or dip machine
Day 2
Back (3 sets)
- Pull ups from dead hang (No Bouncing, 3 sets to fail)
- Dead Lifts
- Bent over Barbell rows or T-Bar Rows
- Pull downs (reverse grip or close grip)
- One arm dumbell rows
- Straight arm pull downs.
Day 3
Legs
- 2 sets Leg extensions 20 reps each
- 4 sets Single leg seated or lying presses
- 3 sets Heavy Squats (you should be warmed up so start heavy!)
- 3 sets walking lunges w/ dumbells or barbell
- 3 seated or standing leg curl
- 3 sets stiff leg dead lifts from toes to knees
- 3 sets lying leg curl
Day 4
Shoulders (3 sets) (superset everything)
- Seated or Standing Barbell Presses - One arm Side
- laterals (seated)
- Seated Dumbell Presses (thumbs down) - Front Raises
- Wide Grip upright rows - Incline bench rear laterals
- Incline bench shrugs - behind the back shrugs
Calves (3 sets)
- Standing raises
- Seated Raises
- Standing one leg raises
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
uncgred06 Graduated today! Now to re-enter the working world. Blessed to have a job lined up day after. Pushing harder, in AND out of the gym!
May 14, 2013 | Like
uncgred06 my body says..."don't even think about going to that gym!" my mind says..."I bet you get up, and love it, cause I said so!"
May 9, 2013 | Like
uncgred06 had one of the best workouts i've had in a while today. going to do some cardio tonight in preparation for the run this weekend in DC.
May 6, 2013 | Like
uncgred06 sometimes one round isn't enough. short workout tonight. bustin it out in the mornin
Apr 24, 2013 | Likeuncgred06 light workout tonight. just a warm up for the a.m. workout
Apr 22, 2013 | Like
uncgred06 gotta love it when folks at your favorite foods spot realize your goal, and always throw some extra in there!
Apr 17, 2013 | Like
Visitor Comments
uncgred06 that workout almost killed me. repeat tomorrow.
May 19, 2013 | Like