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Lowell Gloeckl.

What Workout Plan Worked Best For You?

This is my current training routine. I do a lot of exercises for each body part. This is what works for me. I like to switch it up, and I never do the same workout two weeks in a row.

Monday: Chest

• Bench Press: 3 Sets Of 6-12 Reps
• Flat Dumbbell Bench: 3 Sets Of 8-12 Reps
• Incline Or Decline Bench: 3 Sets Of 8-12 Reps
• Dumbbell Flyes: 3 Sets Of 8-12 Reps
• Superset:

Cable Crossover: 3 Sets Of 10-12 Reps
Cable Flyes: 3 Sets Of 10-12 Reps


• Cardio: 15-20 Minutes
• Abs

Click Here For A Printable Log Of Lowell Gloeckl's Monday Workout.

Tuesday: Legs

• Squats Or Front Squats: 3 Sets Of 8-10 Reps
• Leg Press: 3 Sets Of 8-12 Reps
• Calf Raises: 3 Sets Of 20 Reps
• Leg Curl: 3 Sets Of 8-12 Reps
• Superset:

Leg Extensions: 3 Sets Of Each 10-15 Reps
Leg Curls: 3 Sets Of Each 10-15 Reps


• Calf Raises: 3 Sets Of 15-20 Reps

Click Here For A Printable Log Of Lowell Gloeckl's Tuesday Workout.

Wednesday: Arms

• Superset:

Dumbbell Curls: 3 Sets Of 10-15 Reps
Tricep Pushdowns V-Bar Attachment: 3 Sets Of 10-12 Reps


• Superset:

E-Z Bar Curls: 3 Sets Of 8 Reps (8 Reps Going Half Way Up, 8 Reps Going Half Way Down, 8 Full Reps)
Skull Crushers: 3 Sets Of 10-12 Reps

• Superset:

Cable Curls: 3 Sets Of 10-15 Reps
Weighted Dips: 3 Sets Of 10-15 Reps


• Superset:

Cable Crossover: 3 Sets Of 10-15 Reps
Side Triceps Cable Pull Down: 3 Sets Of 10-12 Reps


• Abs And Cardio

Click Here For A Printable Log Of Lowell Gloeckl's Wednesday Workout.

Thursday: Back

• Wide Pull-Ups: 3 Sets Of 10-12 Reps
• Deadlift: 3 Sets Of 5-8 Reps
• Lat Pull Down: 3 Sets Of 10-12 Reps
• Dumbbell Rows: 3 Sets Of 10-12 Reps
• Seated Row: 3 Sets Of 10-12 Reps
• Lat Pull Down: 3 Sets Of 10-12 Reps
• Cardio

Click Here For A Printable Log Of Lowell Gloeckl's Thursday Workout.

Friday: Shoulders/Lats

• Dumbbell Shoulder Press: 3 Sets Of 10-12 Reps
• Cable Raises: 3 Sets Of 10-12 Reps
• Shrugs: 3 Sets Of 10-12 Reps
• Military Press: 3 Sets Of 10-12 Reps
• Superset:

Side Lateral Raises: 3 Sets Of 10-12 Reps
Reverse Flyes: 3 Sets Of 10-12 Reps


• Triset:

Front Raises: 3 Sets Of 10 Reps
Side Raises: 3 Sets Of 10 Reps
Bent Raises: 3 Sets Of 10 Reps


• Abs And Cardio

Click Here For A Printable Log Of Lowell Gloeckl's Friday Workout.

Saturday: Biceps And Legs

• Ez Bar Curls: 3 Sets Of 10-15 Reps
• Preacher Curls: 3 Sets Of 12-15 Reps
• Hammer Curls: 3 Sets Of 10-12 Reps
• Concentration Curls: 3 Sets Of 10-12 Reps
• Machine Curl: 1 Set To Failure
• Hack Squats: 3 Sets Of 8-12 Reps
• Lunges: 4 Sets To Failure
• One Legged Leg Extension: 3 Sets Of 12-15 Reps
• Calf Raises: 3 Sets Of 15-20 Reps

Click Here For A Printable Log Of Lowell Gloeckl's Saturday Workout.

Sunday: Off

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Lowell Gloeckl.

What Nutrition Plan Has Worked Best For You?

I keep a clean diet all year round, which looks like this:

Meal 1:

• 3-4 Eggs
• 2 Pieces Rye Toast
• Animal Pak

Meal 2:

• Grilled Chicken
• Vegetables
• Animal Pump
• Whey Protein Shake

Meal 3:

• Any Kind Of Lean Meat
• Vegetables
• Rice

Meal 4:

• 1 Cup Oatmeal
• Peanut Butter On Rye Bread
• Banana
• Gainers Fuel Protein Shake

Meal 5:

• Usually Tuna Or Chicken
• Vegetables Or Pasta

Meal 6:

• 1 Potato
• Optimum Nutrition Soy Protein

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Lowell Gloeckl.

What Supplements Have Given You The Greatest Gains?

My favorite supplement is by far Universal Animal Pump. It gives you a great pump and helps to put on mass and strength gains.

Why Do You Love Bodybuilding?

The reason I love bodybuilding is because of the progress my body makes after long workouts. Lifting weights has always been a hobby of mine and it's my favorite thing to do. Bodybuilding is great because it makes you feel good and will help you live a healthy lifestyle.

What Are Your Future Bodybuilding Plans?

I am going to compete in the NPC Pittsburgh Championships on May 2nd. I will work as hard as I can until then to make sure it will be a success. After that I will look forward to competing again.

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Lowell Gloeckl.

What One Tip Would You Give Other Bodybuilders?

You can not be impatient. It takes time and hard work to put on size and muscle. Also, do not worry about the amount of weights you are using. Just focus on doing the exercise correct.

Who Are Your Favorite Bodybuilders?

My favorite bodybuilder is Ronnie Coleman. He has a lot of passion for the sport and trains with so much intensity.

BodySpace

http://bodyspace.bodybuilding.com/Lowell_G/

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