From 147 lbs to 154

[Jay-X]

STATS:

Name: Jay-X
Height: 5'9 (175 cm)
Weight: 67.0 kg (147 lbs)

-----------------------------------------

Arms: 34 cm (at the largest spot)
Forearms: 27 cm (at the end of a birth mark)
Neck: 36 cm
Shoulders: 110 cm
Chest: 90,5 cm (at nipples' height)
Waist: 75,5 cm (at the belly button's height)
Thighs: 47,5 cm (at the middle of the thigh)
Calves: 35,5 cm (at the largest point)





WORK OUT ROUTINE:



Day 1 : Back

Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps



Day 2 : Chest

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Flat Dumbell Flyes : 2 x 6-8 reps



Day 3 : Legs

Squats : 2 x 12-15 reps
Lying Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calf Raises : 4 x 10 reps



Day 4 : OFF



Day 5 : Shoulders, Triceps and Biceps

Shoulders

Military Press : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps

Triceps :

Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Biceps :

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps



Day 6 : OFF



Day 7 : OFF

[Jay-X]

Deadlifts: 45kg x 6; 45kg x 8;
Barbell Rows: 45kg x 8; 53kg x 8;
Shrugs: 45kg x 10;

[Jay-X]

Flat Barbell Bench Press : 49kg x 8; 53kg x 6; 57kg x 5;
Low Incline Dumbbell Press : 20kg x 8; 20kg x 8; 20kg x 10;