A White Lie Workout: Final Week of Phase One

Height - 6'2

Weight – 166 pounds 

Body Fat Percentage: 6.2% -0.3% 

Neck: 16 inches 

Shoulders: 47.75 inches +0.25 inches

Chest: 40.5 inches

Waist above navel: 31 inches -0.25 inches

Waist at navel: 31.75 inches -0.25 inches

Waist at widest hip: 39.25 inches

Right Leg at Widest Point: 23 inches

Left Leg at Widest Point: 23 inches

Right Calf at Widest Point: 15.5 inches

Left Calf at Widest Point: 15.5 inches

Right Bicep Unflexed: 13 inches

Right Bicep Flexed: 15 inches

Left Bicep Unflexed: 13 inches

Left Bicep Flexed: 15 inches

Right Forearm at Widest Point: 12.5 inches

Left Forearm at Widest Point: 12.75 inches

Now here's my workout:

A White Lie Workout: Phase 1: Upper Body and Core

Circuit 1: Chest: 3 times through, no rest

• Incline Dumbbell Bench Press: 3x6: 55 pound dumbbells
• Pushup: 3xAMAP: 16/16/16
• Bent Arm Dumbbell Pullover: 3x6: 45 pounds
• Cable Flys: 3x6: 60 pounds 

Rest: Jump rope for 1 minute

Circuit 2: Triceps: 3 times through, no rest

• Dips: 3x AMAP: 13/13/13
• Triceps Rope Extension with Flare: 3x6: 80 pounds
• TRX Triceps Extension: 3x6
• Triceps Floor Press

Rest: Jump rope for 1 minute

Circuit 3: Back/Biceps: 3 times through, no rest

• Pull Ups: 3x AMAP: 6/6/6
• V-Handle Pulldown: 3x6: 115 pounds/120 pounds/120 pounds
• TRX Row: 3x6
• Dumbbell Clean and Press: 3x6/side: 35 pound dumbbell

Rest: Jump rope 1 minute

Circuit 4: Shoulders: 3 times through, no rest

• TRX Inverted Press: 3x6/side
• Thrusters: 3x6: 35 pound dumbbells
• Single Arm Dumbbell Snatch: 3x6/side: 40 pound dumbbell
• Dumbbell Lateral Raise: 3x6: 12 pound dumbbells

Rest: Jump rope for 1 minute

I also got to do this:

3x (Hanging Leg Raises x5, Hanging Knee Raises x5)

Enjoy!

Looking buff?

I hope so!