Road to Fitness Model Body

[smallboy2012]

Aiming to get lean muscle at 6-8% body fat.

Workout A
- Squat 3x5-8
- Bench press 3x5-8
- Rows 3x5-8

Workout B
- Deadlift 3x5-8
- Overhead press 3x5-8
- Chin up 3x5-8

A - Rest - B - Rest and repeat.

Height: 182cm
Weight: 76kg
Body fat: 12.5%

Starting weight
Squat: 70kg (154lbs)
Deadlift: 90kg (198lbs)
Bench press: 60kg (132lbs)
Overhead press: 42.5kg (93.5lbs)
Rows: 77.5kg (170.5lbs)
Chin up: BW

[smallboy2012]

19 December 2012

Skip Squat as my leg still has muscle ache from squatting last two days.

Bench press
5 reps - 55kg
4 reps - 57.5kg
5 reps - 55kg

Rows
6 reps - 77.5kg
6 reps - 77.5kg
8 reps - 72.5kg

Calf raises
20 reps - BW + 5kg
20 reps - BW + 10kg
15 reps - BW + 15kg

[smallboy2012]

21 December 2012

Deadlift
5 reps - 90kg
5 reps - 90kg
7 reps - 80kg

Overhead press
5 reps - 45kg
5 reps - 45kg
8 reps - 40kg

Chin up
8 reps - BW
7 reps - BW
5 reps - BW

[smallboy2012]

23 December 2012

Squat
5 reps - 75kg
5 reps - 75kg
6 reps - 70kg

Bench Press
6 reps - 55kg
5 reps - 55kg
7 reps - 50kg

Rows
5 reps - 77.5kg
5 reps - 75kg
8 reps - 70kg

Calf raises
20 reps - BW + 20kg
15 reps - BW + 20kg
15 reps - BW + 20kg