Wingman
01-19-2012, 03:11 PM
Hey guys A few very generous members on this forum have helped me choose a solid workout program to use. The cool thing about this program you can switch up the workouts every 5th week, and that is something I am looking forward to. I workout both at a public gym, and at home so sometimes if my workout is different its, beacuse I am at home.
Goals:
Bench Press 225 for a set of 6. Current max: 225
Squat 315 for a set of 6. Current Max: 235
Pull-ups +50 for a set of 6. Current Max: Body weight:(
Dips +50 for a set of 6. Current Max: Body weight +10
The workout:
Monday:
Lat-pulldowns
Barbell rows
Bench Press
Seated Dumbbell Press
Dips
Tuesday:
Back Squat
Stiff-Legged dead Lifts
Calf press (leg press)
Dumbbell Curls (seated)
Cable crunches
Thursday:
Pull-ups
One armed rows
Incline Dumbbell Press
Over head Press
Close Grip Bench Press
Friday:
Back Squats (light)
Dead Lifts (heavy)
Calf raises (barbell)
Dumbbell Curls
Cable Crunch
This is the workout layout I want to thank a few forum members for helping me with this program. Chevelle2291, Chris Mason, amd GazzyG Thanks guys!
I also have some Health goals as well.
Cut my body fat from 16% to 8 to 9%
Obtain that legenday 6 pack!:D
Quit smoking Cigarretes.
Gain solid Muscle weight.
I will be doing Complexes 1 to 3 times a week. I am entering a 10k in May. Actually allready entered! I am looking forward to this. I will keep you guys updated on my Cardio gains as well!
Supplments used:
Jacked 3d
Creatin
Protein powder( I have a mass gainer called Mass Milk) and Monster Milk.
Wish me luck guys! I am really looking forward to this program, and dont worry I will show progress pictures from time to time to keep me motivated!
Goals:
Bench Press 225 for a set of 6. Current max: 225
Squat 315 for a set of 6. Current Max: 235
Pull-ups +50 for a set of 6. Current Max: Body weight:(
Dips +50 for a set of 6. Current Max: Body weight +10
The workout:
Monday:
Lat-pulldowns
Barbell rows
Bench Press
Seated Dumbbell Press
Dips
Tuesday:
Back Squat
Stiff-Legged dead Lifts
Calf press (leg press)
Dumbbell Curls (seated)
Cable crunches
Thursday:
Pull-ups
One armed rows
Incline Dumbbell Press
Over head Press
Close Grip Bench Press
Friday:
Back Squats (light)
Dead Lifts (heavy)
Calf raises (barbell)
Dumbbell Curls
Cable Crunch
This is the workout layout I want to thank a few forum members for helping me with this program. Chevelle2291, Chris Mason, amd GazzyG Thanks guys!
I also have some Health goals as well.
Cut my body fat from 16% to 8 to 9%
Obtain that legenday 6 pack!:D
Quit smoking Cigarretes.
Gain solid Muscle weight.
I will be doing Complexes 1 to 3 times a week. I am entering a 10k in May. Actually allready entered! I am looking forward to this. I will keep you guys updated on my Cardio gains as well!
Supplments used:
Jacked 3d
Creatin
Protein powder( I have a mass gainer called Mass Milk) and Monster Milk.
Wish me luck guys! I am really looking forward to this program, and dont worry I will show progress pictures from time to time to keep me motivated!