Friday, January 2, 2015

2015 Fitness New Years Resolution: The "Why" behind Spencer's 12 Week Body Transformation

Best Complete Workout Program I've Had E-mailed to Me

This is the best workout routine I've been e-mailed. A friend just sent it to me because he wants to grow to the next level of his fitness journey. He has been doing for about six months. I'm pretty impressed! This is very detailed!

Current Workout routine I don’t do all of the exercises each day but I do try and work all of them in each week.

Monday Chest, Light Legs and Abs
Chest workout varies usually consists of flat bench strait bar/dumbbells, with flat bench fly’s, incline bench strait bar/dumbbells with incline fly’s and decline bench strait bar/dumbbells. It just depends on how I am feeling and what I feel like I need to work on.

Legs is usually standing and sitting calf raises and some leg raises

Abs Decline full sit-ups and leg raises on the dip stand

Tuesday Bis and Tris

Bis usually straight bar curls with the squat bar and yes it is in the squat rack. J Then sissy bar curls on the curl bench. Alternating curls while standing, incline bench curls, sitting or standing hammer curls and sometimes at the end I burn out on dumbbell curls start around 45-50 pounds and go until I can’t get another rep with good form then drop five pounds. I do this all the way down until I am lifting five pound dumbbells.

Tris skull crushers with the sissy bar. Press downs on the lat machine, standing with hands behind my head and go forward with the lat machine. Standing dumbbell skull crushers, close grip bench and dumbbell press back. Not sure if that is what the last one is called or not.

Wednesday Leg day and lower back. With some abs

Legs: Squats, walking lunges with squat bar and two plates, leg press, squat machine, leg lifts and hamstring curls usually some calf raises on the leg press machine or at the end of each squat set.

Lower Back: Dead lift and strait leg deadlifts I have not been doing too much as my lower back is hurting right now. Old stupidity I am sure. :0

Abs: windshield wipers, crunches and I don’t know what it is called but laying on my back on the flat bench then I raise my legs straight up in the air and then use my abs to lift my butt and legs until my shoulders are only left on the bench.

Thursday shoulders and upper back
Military Press behind head and in front, Dumbbell front raises and side raises, Arnold press, in front and behind shrugs.

Upper back: Bent over rows, Lat pull downs close grip wide grip forward facing hands backward facing hands. Chin-ups, pushups

Friday and Saturday I usually cycle back through what is not to sore and try and hit whatever lifts I did not get in on the other days. So I usually am able to hit each muscle group again just not as hard

Follow his progress on our Facebook Page, titled "BodyclaySculpting" (copy and paste into search)

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