Project Two point Zero (2.0)
v!nce_
Posts: 9
Weight: 69 kg (Dec. 2015)
Height : 172 cm (Dec 2015)
Goal: Gain more Muscles
Workout start date: Dec. 20, 2015
Workout Schedule : M-W-F
Workout status : Ongoing
Food intake : 1.5 cups rice or bread , vegetables and meat for 4-5 meals on workout days. For non-workout days, less rice more meat and vegetables and/or tofu (para medyo madali magpaliit ng tyan hehehe) tsaka less soda na and more water intake.
-Workout plan-
(To be posted)
-Progress Photos-
....
Height : 172 cm (Dec 2015)
Goal: Gain more Muscles
Workout start date: Dec. 20, 2015
Workout Schedule : M-W-F
Workout status : Ongoing
Food intake : 1.5 cups rice or bread , vegetables and meat for 4-5 meals on workout days. For non-workout days, less rice more meat and vegetables and/or tofu (para medyo madali magpaliit ng tyan hehehe) tsaka less soda na and more water intake.
-Workout plan-
(To be posted)
-Progress Photos-
....
Comments
Monday
Indoor Cycling - 10 minutes
Barbell Bench Press - 3x12
Barbell Incline Bench Press - 3x12
Barbel Decline Bench Press - 3x12
Leverage Incline Bench Press - 3x12
Leverage Chest Press - 3x12
Dumbbell Seated Reverse Grip One Arm Overhead - 6x12
Dumbbell Standing Tricep Kickback - 4x10
Press down Short Bar - 4x12
Press down V-Bar - 3x12
Decline Crunch - 3x25
Dumbbell Side Bend - 8x15
<additional routines if not yet tired>
Wednesday
Indoor Cycling - 10 minutes
T-Bar Wide Grip - 4x10
T-Bar Narrow Grip - 4x10
Close Grip Front Lat Pulldown - 4x10
Wide Grip Lat Pulldown - 4x10
Wide Grip Pulldown Behind the Neck - 4x10
Cable Seated Row - 4x10
Dumbbell One Arm Row - 8x10
Reverse Grip Lat Pulldown - 4x10
Close Grip Reverse Lat Pulldown - 4x10
Leverage Machine Iso Row - 8x10
Cable Rope Lat Pulldown - 4x10
Machine Reverse Flyes - 4x10
Barbell Deadlift - 4x10
Decline Crunch - 3x25
Dumbbell Side Bend - 8x15
<additional routines if not yet tired>
Friday
Indoor Cycling - 10 minutes
Barbell Standing Military Press - 4x10
Barbell Military Press Behind Neck - 4x10
Seated Overhead Dumbbell Press - 4x10
Dumbbell Standing Alternate Front Raises - 8x10
Dumbbell Lateral Raise - 4x10
Barbell Squat - 4x10
Leg Press - 4x40
EZ Bar Upright Row - 4x10
Lying Leg Curls - 4x10
Leg Extensions - 4x10
Dumbbell Bent Over Row - 4x10
Dumbbell Concentration Curls - 8x10
Dumbbell One Arm Standing Curl - 8x10
Preacher Curl Machine - 4x10
Seated Calf Raise - 4x25
EZ Bar Curl - 3x10
Decline Crunch - 3x25
Dumbbell Side Bend - 8x15
<additional routines if not yet tired>
--End--