Well, where to start? I am 20 year old college student majoring in Criminal Justice, I started working out at 16-17 years old and loved every minute of it I weighed in at 178lbs 6'0 and had pretty low BF%. Almost a year and half ago it all went downhill when I had a hernia surgery, I could not workout and my diet wasn't very good either. I dropped down to 157lbs in the last year and half. Now that I feel I can get back into it carefully I am setting a goal to reach 173lbs in the next 14-16 weeks. I have planned out my diet and looked over a couple workout programs and have decided on a 5day Split body Mon-Fri with Sat&Sunday as recovery days.
Supplements:
MetRX Protein Bars
N-Large II
Cell-Mass
Workout: Monday: 4sets each/
Flat Bench Dumbbell Press - 8-12 Reps
Incline Dumbbell Press - 8 Reps
Dumbbell Flys (flat Or Incline) - 8 Reps
Dips - 10 Reps
Calves - 15 Reps
Abs - 12-20 Reps
Tuesday: 4 sets each/
Straight Arm Pulldowns Standing - 12 Reps
Seated Pulley Rows - 12 Reps
Single Arm Dumbbell Rows - 8 Reps
Abs - 12-20 Reps
Wendsday: 4 sets each
Standing Dumbell Press - 8-10 Reps
Lateral Raises - 8-10 Reps
Wide Grip Upright Rows - 8-10 Reps
Seated Bent Over Lateral Raises - 8-10 Reps
Shrugs - 15 RepsLat Pulldowns - 12-15 Reps
Thursday:
Bicep Barbell Curls - 8-10 Reps 4sets
Preacher Cable Curl - 8 Reps 4sets
Standing Dumbbell Curl - 8 Reps 4sets
Tricep Cable Pushdowns - 12 Reps 4sets
Standing Cable Extensions - 12 Reps 4sets
One Arm Kickbacks W/dumbell (bent Over) - 10 Reps 3sets
Standing Barbell Extensions - 12 Reps 3 sets
Abs - 12-20 Reps 4 sets
Friday:
Calf Raises - 15-20 Reps 4sets
Leg Curls - 15 Reps 4sets
Leg Extensions - 12 Reps 4sets
Leg Press Or Squats - 12 Reps 4sets
Hack Squats Or Lunges - 10 Reps 4sets
Abs - 12-20 Reps 3sets
I will post the diet tomorrow
P.S I been at this for a week and half already so current stats will be posted every sunday (weight)
Starting weight on 8/31/08 157lbs
After one Week:
Linear Mode
