Free Workout Guides

Statistics
July 25th 2009: 174.8lbs

Body Fat Measurements:
Bicep: 6
Tricep: 6
Oblique: 15
Scapula: 13

10% Body Fat

Measurements " :
Arms (no flex): 12.5
Shoulders: 47
Chest: 39.5
Waist: 33
Hips: 35
Thighs 24
Calfs: 15

PROGRAM 1

10-15 Minute Warm-up

Bench Press 35 lbs
Deadlift 55 lbs

Lat Pulldown 70 lbs
Chest Fly 60 lbs

Squat Rack
45 + 25 plate per side
Tricep Extension with Band

Cable Row
Lateral Shoulder Raise

Core: Hanging leg Raises 2 sets of 15

Oblique Twists on Decline 50 reps + 5 Reps Negetive 2 sets- second set with 10 lbs

Legs up crunches 2 sets of 30
Cross Leg Pulse ups 2 sets of 20

Leg Scissors 1 up one down switching 2 sets of 20

Plank 1 min 30 seconds... 45 seconds with 25 lb plate.

STRETCH.

Body weight-Compound Program

Push-up
Push-up combo (3 sets burnout each time)

Overhead Pullover 35lbs
Fly on Ball 35lbs

Squat Clean Press 45lbs
Fast Knee Tucks 50 reps

Close Grip Bench 30 lbs per side
Leg Scissors

Bicep Curls 21's
35 lb bar

Opposite hand to extended ankle
2 sets of 40

Legs up crunches
2 sets of 30

100 Mason Twists
100 Bicycle's

STATS

Body Fat: 10%
V Torso: 1.45

Chest: 36"
Shoulders: 47"
Waist: 32.5"
Arms: 13"
Flex: 14"

Caliper Stats:
Bicep: 6
Tricep: 10
Scapula: 11
Oblique: 12
(9.75% Body Fat)

STABILITY PROGRAM

Chest Press on Exercise Ball
Lat Pullover Exercise Ball

Reverse Band Row
Side Plank Reverse Delt Reach

Inverted Bar Rows Heels on Bosu
Push-ups on Bosu

Foam Bicep Curls
Tricep Extension with Bosu

Exercise Ball Plank Kicked out
Exercise Band Leg Lifts (Partner needed)

Stretch!

Size on Program Lower ab Superset

Dead Lifts
Mountain Climbers (50)

Vertical Bench on Smith
Lower Leg Raise with pyramid weights (20-25-30)

Skull Crusher
Leg Extensions with 15 lbs

Straight Arm Lat Pulldown
Straight Leg Raise Hanging

Mountain Crunch.

Straight Arm

Bulk 2

Wide Row with Lat bar
Leg Extension with Med Ball

Close Grip
1 Arm-Push

Post Delt Row
Leg Press

Quad Raise
Chin up Wide bar

Box Jumps

Exercise Ball Plank

Bulk 3

Bent Over Row
Overhead Tricep Extension

Bench Press

Straight Arm Lat Pulldown
Bicep Curl Bar

Balance Board Squats
Shoulder Press Machine

1 Legged Planks

Bulk 4

Snatches 30 lbs
Dips 45 lb plate

Romanian Deadlift Barbell

Pull-ups 2 sets
Chin-ups 2 sets

Cable Cross Overs

Floor Wipers -Holding 75 lb dunbell (arms rested on floor!)

Bulk 5

T-Bar Pulldown 130 Lbs
Front Squat 55 Lbs

T-Bar Row 95 lbs+
Bear Squat 55 lbs

Shoulder Press 75 lbs
Tricep Push-ups

Bicep Curls

Leg Extensions 25 lbs

Exercise Ball Plank off Bench

BULK 6

Preacher Deadlift
Dips

Snatches

Chin-ups
Tri Pullover

Preacher Bicep Curl
Plate Planked Switches

Bulk 7

Smith Decline
Ab Pulses

Chest Fly on Bosu
Bicep Curl

Chest Upward Fly
Reverse Bicep Curl

Lying Leg Quad Raise

Spilt Squats

Core: Med Ball Hanging Rotations

Muscle Memory Workout

Cable Row
Lateral Shoulder Raise

Lat Pulldown
Posterior Fly

Ball Chest Press
Bench/Ball Plank

Benched Squats
Bicep Curls

Rotator Cuff

Core: Med Ball Pass Legs to Arms 15 Reps
Med Ball Leg Hold with 20 Crunches
10 sec Leg Hold off Ground with med ball 4 sets
20 crunches to finish.

Hypertrophy Workout

Front Squats
Shoulder Press
1 Arm 1 Leg Plank - 4 sets!

PlyoPush-ups
Decline Crunches 20 reps-15 reps-12 reps- 5lb weight

30 reps- Hanging Leg Raises with 6 lb Med ball

Dips
Bicep Curls On Bosu

Stretch! 10-15 mins.

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