Aiming For Stunning LEGACY...
Prolevelz
Posts: 1,162
5'7 and half
137lbs
3 Times a Week!!!
Monday...
Chest/Back
4sets Bench Press 10-8-6-4
4sets Incline B Press 10-8-6-4
4sets Decline B Press 9-8-7-6
3sets Pec Deck Flyes 10-8-6
4sets Pull Over 10-8-6-4
3sets Cable CrossOver 8-7-6
3sets Lat Pulldowns 8-7-6
3sets cable Seated V-bar-rows 8-7-6
Rest - Tuesday
Wednesday...
Biceps
3sets EZ Standing Barbell Curls 10-8-6
3sets Incline Dumbbell Curls 10-8-6
3sets Preacher Barbell Curls 10-8-6
3sets Shoulder Shrug 12-10-8
3sets Hammer Curls 10-8-6
3sets Straight Bar Cable Curls 10-8-6
3sets Uprows 9-8-7
3sets Con Curls 10-8-6
3sets Dumbbell Row 10-8-6
Thursday Rest
Either Friday or Sat...
Triceps w/ abs and Squat
3sets Lying Barbell Ext. 10-8-6
3sets Cable Push down 10-8-6
3sets Decline ABS 15-13-11
3sets Seated One Arm Dumbbell ext. 10-8-6
3sets Dips 12-10-8
3sets Squat 11-10-9
3sets Standing Two Arm Ext. 12-10-8
3sets Leg Raise 10-9-8
3sets Hang Chin Up 7-5-3
137lbs
3 Times a Week!!!
Monday...
Chest/Back
4sets Bench Press 10-8-6-4
4sets Incline B Press 10-8-6-4
4sets Decline B Press 9-8-7-6
3sets Pec Deck Flyes 10-8-6
4sets Pull Over 10-8-6-4
3sets Cable CrossOver 8-7-6
3sets Lat Pulldowns 8-7-6
3sets cable Seated V-bar-rows 8-7-6
Rest - Tuesday
Wednesday...
Biceps
3sets EZ Standing Barbell Curls 10-8-6
3sets Incline Dumbbell Curls 10-8-6
3sets Preacher Barbell Curls 10-8-6
3sets Shoulder Shrug 12-10-8
3sets Hammer Curls 10-8-6
3sets Straight Bar Cable Curls 10-8-6
3sets Uprows 9-8-7
3sets Con Curls 10-8-6
3sets Dumbbell Row 10-8-6
Thursday Rest
Either Friday or Sat...
Triceps w/ abs and Squat
3sets Lying Barbell Ext. 10-8-6
3sets Cable Push down 10-8-6
3sets Decline ABS 15-13-11
3sets Seated One Arm Dumbbell ext. 10-8-6
3sets Dips 12-10-8
3sets Squat 11-10-9
3sets Standing Two Arm Ext. 12-10-8
3sets Leg Raise 10-9-8
3sets Hang Chin Up 7-5-3
Comments
post kadin ng pics :P
talagang target ko lang po, chest biceps at triceps tsaka kunting angat ng shoulder... saka na yung tyan
di naman ako namimili... 5times ako kakain basta nag woworkout
sa rest naman normally 3times tsaka din snack...
Umiinom rin ako ng Multivitamins KIRKLAND tsaka Vit E
pero minsan nag abs rin ako,... pero so far lumiit ng kunti.. hehehehe
pero pag lalaki na masyado chest ko di na mapapansin ang tyan... kasi daw pag tyan ako diretso, parang ka shape ko si Donaire....(ahhaha)
ano pwede e recommend nyo??? nag si shape napo ng kunti
gamit ko lang ay Whey sa on
Amino 2222 2pcs
Egg tsaka Soya Milk
Gusto ko mag bulk ng kunti... SciVation Xtend ok ba ito??? sino naka gamit na nito? o gumagamit ngayon?
ano pwede e recommend nyo??? nag si shape napo ng kunti
gamit ko lang ay Whey sa on (shake po sya sa Soya Milk)
Amino 2222
Egg
Bago lang gumagamit ng Xpand - yung di ko lang kaya pero gusto ko talaga, hehehe wala ata sa Mood...
Gusto ko mag bulk ng kunti... [size=large]SciVation Xtend[/size] [size=large]Intra-Worlout catalyst [/size]ok ba ito??? sino naka gamit na nito? o gumagamit ngayon?
ganun ba... sige po. thanks
aantay rin ako ng mga ideas
ang gusto ko lng sana papalitan ko yung Whey
what supp are you referring to?
Sa whey naman wala OK lang siya na tuloy tuloy
para lang din po magkaroon ako ng idea...
shape and bulking kunti ang target ko...
ah sige........... salamat po.
pag rest day ko... mga ilang amino2222 e intake ko po? ngayon pag condition ako isa lang po...
pad indi, 2pcs po... ok ba to????
yung hydroxycut, yan ba sir yung mataas yung caffein content? yung pinsan ko kasi nag take nyan dati, hindi nya naubos, pero lumiit daw yung tyan... Gusto ko rin sana i-try yan kaso kinakabahan ako sa side effects at bulking muna ako
yung whey ba yan sir? pwedeng pwede yan ihalo, depende sayo yan kung ano gusto mong imix, ako pag may budget, whey + tubig + milo + oatmeal + powdered milk + peanut butter = cr hahahaha! pero masarap adjust lang sa tubig depende sa dami nung hinalo mo para sakto lang yung thickness