Vital Stats

Name: Philip Lowry
BodySpace: PDL4287

Before:
Age: 20
Height: 6'2"
Weight: 155 lbs

After:
Age: 22
Height: 6'2"
Weight: 175 lbs

Why I Got Started

I have always been very skinny. When I graduated high school I was almost 6-foot-2 and weighed around 155 pounds. I wasn't happy about it but just accepted the fact I was skinny.

It wasn't until the summer before my junior year of college that I started working out with some friends and loved it.

Since then I have been addicted and dedicated to it. It's been two and a half years and I am 6-foot-2 and around 175 pounds.

Click Image To Enlarge.
It Wasn't Until The Summer Before My Junior Year Of College
That I Started Working Out With Some Friends And Loved It.

How I Did It

As soon as I started working out I was going 5 days per week for about an hour and a half each day. I heard about Bodybuilding.com from a friend of mine.

I used it for information and motivation to figure out exactly what I wanted to do. I got into using supplements, mostly pre-workouts and protein supplements.

I used weight gainers to gain my initial weight but then switched to whey to lose the fat. For about the past year and a half I have had a solid workout program consisting of at least 6 days per week and have stuck to a pretty healthy diet.

I am always trying to move up in weight and change my routine every week. So far it seems to be working well for me.

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I Am Always Trying To Move Up In
Weight And Change My Routine Every Week.

Supplements

• BSN NO-Xplode
• Optimum 100% Whey Protein
• Optimum Nitro Core 24
• Higher Power Micronized Creatine

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Training

Monday: Chest

• Barbell Bench Press: 5 sets of 8-12 reps
• Incline Dumbbell Press: 3 sets of 8-10 reps
• Smith Machine Incline Bench Press: 3 sets of 8-10 reps
• Cable Crossover: 3 sets of 10 reps
• Incline Dumbbell Flyes: 3 sets of 10 reps

Tuesday: Back

• Pullups: 5 sets of 10 reps
• Bent Over Barbell Row: 4 sets of 8-10 reps
• Wide-Grip Lat Pulldown: 4 sets of 8-10 reps
• Seated One-Arm Cable Pulley Rows: 3 sets of 10 reps
• Close-Grip Front Lat Pulldown: 3 sets of 8-10 reps
• Straight-Arm Pulldown: 3 sets of 10 reps

Wednesday: Legs

• Leg Press: 6 sets of 10 reps
• Barbell Lunges: 3 sets of 12 reps
• Thigh Adductor: 3 sets of 10 reps
• Seated Leg Curl: 3 sets of 10 reps
• Thigh abductor: 3 sets of 8 reps

Thursday: Shoulders

• Dumbbell Shoulder Press: 5 sets of 8-10 reps
• Lateral Raises: 4 sets of 10 reps
• Military Press: 4 sets of 8-10 reps
• Rear Delt Raises: 3 sets of 10 reps
• Upright Barbell Rows: 3 sets of 10 reps
• Front Plate Raise: 3 sets of 10 reps
• Dumbbell Shrugs: 3 sets of 15 reps

Friday: Triceps

• Seated Triceps Press: 4 sets of 10 reps
• Triceps Pushdown - V-Bar Attachment: 6 sets of 10 reps
• Dumbbell Kickbacks: 3 sets of 10 reps
• Weighted Bench Dip: 3 sets of 12 reps
• Standing Bent-Over Two-Arm Dumbbell Triceps Extensions: 3 sets of 12 reps

Saturday: Biceps

• Barbell Curl: 6 sets of 8-10 reps
• Concentration Curls: 3 sets of 8-10 reps
• Cable Preacher Curl: 5 sets of 8-10 reps
• Overhead Cable Curl: 3 sets of 8-10 reps
• Alternate Hammer Curl: 6 sets of 10 reps

Sunday: Rest

Suggestions For Others

It's all about the motivation and results. As soon as you start seeing the slightest bit of results, it gives you so much motivation to just keep going.

Click Image To Enlarge.
As Soon As You Start Seeing The Slightest Bit Of Results,
It Gives You So Much Motivation To Just Keep Going.

maletransformations@bodybuilding.com

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