New Workout (need your inputs pls)
kopibrek
Posts: 14
waduppp. gym buddies (rats) lol..
Just a new member here and i would like to get some help either ur a pro or really know about bodybuilding.:P
My main goal is to have a bulk body pero ung tama lang.
i stand 5'7 and heres my normal routine and i called it agonist workout
I want a new routine pls. Do i really need to buy supplements too? like these (on my list: whey, crea, bcaa, glutamine, calcium magnesium zinc,
b-complex, multivits, vit c, fish oil(it has to be omega 3-6-9):D
Day 1 CHEST/SHOULDERS/TRICEPS
Sets Reps Muscle Group
Plyo Push Up/Clap Push Up 5 5 CHEST
Incline Bench Press 3 8 CHEST
ss
Incline Fly 3 12 CHEST
Dumbbell Bench Press 3 10 CHEST
Smitch Machine Military Press 3 12 SHOULDERS
ss
Dips 3 15 or failure CHEST/TRICEPS
Upright Rows 3 8 SHOULDERS
ss
Lateral Raises 3 12 SHOULDERS
ss
Bent Over Lateral Raises 3 12 SHOULDERS
Reverse Grip Pulldowns 2 12 TRICEPS
ss
Rope Overhead Extensions 2 12 TRICEPS
Push Ups 1 1 minute CHEST/TRICEPS/SHOULDERS
DAY 2 BACK/BICEPS
Sets Reps Muscle Group
Lat Pulldowns 3 10 BACK
ss
Reverse Grip Barbell Rows 3 10 BACK
Barbell Rows 3 8 BACK
ss
Barbell Shrugs 3 15 BACK
Barbell Rows 2 6 BICEPS
Incline 45 Dumbbell Curls 3 10 BICEPS
ss
Single Arm Preacher Curls 3 15 BICEPS
Rack Pulls 2 12 BACK
Day 3 LEGS/ABS
Sets Reps Muscle Group
Squats 4 6 QUADS/GLUTES
Walking Lunges 3 20 QUADS/GLUTES
ss
Leg Extensions 3 12 QUADS
Leg Press 2 15 QUADS/GLUTES
Legs Curls 3 10 HAMSTRINGS
ss
EZ Bar Romanian Deadlifts 3 10 HAMSTRINGS
Standing Calf Raises 3 15 CALVES
Seated Calf Raises 3 15 CALVES
Knee Raises 3 12 ABS
Sicilian Crunch 3 10 ABS
Just a new member here and i would like to get some help either ur a pro or really know about bodybuilding.:P
My main goal is to have a bulk body pero ung tama lang.
i stand 5'7 and heres my normal routine and i called it agonist workout
I want a new routine pls. Do i really need to buy supplements too? like these (on my list: whey, crea, bcaa, glutamine, calcium magnesium zinc,
b-complex, multivits, vit c, fish oil(it has to be omega 3-6-9):D
Day 1 CHEST/SHOULDERS/TRICEPS
Sets Reps Muscle Group
Plyo Push Up/Clap Push Up 5 5 CHEST
Incline Bench Press 3 8 CHEST
ss
Incline Fly 3 12 CHEST
Dumbbell Bench Press 3 10 CHEST
Smitch Machine Military Press 3 12 SHOULDERS
ss
Dips 3 15 or failure CHEST/TRICEPS
Upright Rows 3 8 SHOULDERS
ss
Lateral Raises 3 12 SHOULDERS
ss
Bent Over Lateral Raises 3 12 SHOULDERS
Reverse Grip Pulldowns 2 12 TRICEPS
ss
Rope Overhead Extensions 2 12 TRICEPS
Push Ups 1 1 minute CHEST/TRICEPS/SHOULDERS
DAY 2 BACK/BICEPS
Sets Reps Muscle Group
Lat Pulldowns 3 10 BACK
ss
Reverse Grip Barbell Rows 3 10 BACK
Barbell Rows 3 8 BACK
ss
Barbell Shrugs 3 15 BACK
Barbell Rows 2 6 BICEPS
Incline 45 Dumbbell Curls 3 10 BICEPS
ss
Single Arm Preacher Curls 3 15 BICEPS
Rack Pulls 2 12 BACK
Day 3 LEGS/ABS
Sets Reps Muscle Group
Squats 4 6 QUADS/GLUTES
Walking Lunges 3 20 QUADS/GLUTES
ss
Leg Extensions 3 12 QUADS
Leg Press 2 15 QUADS/GLUTES
Legs Curls 3 10 HAMSTRINGS
ss
EZ Bar Romanian Deadlifts 3 10 HAMSTRINGS
Standing Calf Raises 3 15 CALVES
Seated Calf Raises 3 15 CALVES
Knee Raises 3 12 ABS
Sicilian Crunch 3 10 ABS
Comments
1. How heavy are these sets (coz i see "ss" and i take it's a superset tama po ba?).
2. kamusta po ang nutrition intake nyo while recovering? Coz the way i see your sets, they are way too depleting kung ako gagawa nito.
3. So how was your progress w/ this workout program? I mean lumaki po ba katawan natin while on this program?
dun sa question mo about supplementation, they are not required, pwede mo makuha yung nutrients na kelangan mo sa whole foods, pro mas maigi kung meron kasi mas kumpleto ang nutrients ng supps to fill your daily requirements. ang advantage ng supps is mas mabilis naaabsorb ng body mo ung supps compared sa whole foods w/c will require the digesting process muna bago mo maabsorb. so my point is supps+whole foods the better...
1)
for dumbbells ang light to heavy.. heaviest is 110 lbs
2)ngayon kasi di na ko nag susuplement nag stop na. pero before i was taking serious mass then eating whole foods. e mahina lang ako cguro kumain given na mabilis metabolism ko.
3) lumaki ? mm di maxdo tama lang. pero i dint get the result that i want.
cguro kung bulk physique dpat kain lng ng kain since mablis metabolism ko?TIA sir
Dapat kain lang ng kain at palagi ka nasa calorie surplus.
Now for your workout routine, I think overtrained ung katawan mo masyado kaya di masyado nalaki ung muscles mo, sangkaterba masyado sets mo eh (wacha think mga masters?) like ng nasabi ko kanina kung ako gagawa nyan, sobrang depleted nko nyan. I used to have a similar program, and it burned me out to hell after 6 weeks. it definitely felt I was training for nothing.
Nga pala kaw ba yang nasa avatar mo?
thank you sir. the reason why its too many is because i want to limit going to the gym pra ung days ng rest medyo mahaba kasi mablis metabolism. e ang problema tlga ung nutrition hahaha
may kelanagan ba irevise sa work out?
Now while im a it , try downloading and checking this e-book para magkaidea ka about how to gain muscle properly: >>>>> http://pinoybodybuilding.com/forum/Thread-The-Truth-About-Building-Muscle-by-Sean-Nalewanyj
Hope this helps! :cool:
welcome kops...
First of all how can you progress or increase your strength levels in other lifts if you're already wasted?
You're just starting and you only use dumbells? Why? Prioritize the compound lifts.
I'd rather do SS or 5x5 and finish the workout in about 40mins so I can still train at least 3x/week rather than doing your current set up.
^^
+1000
Master mighty in da haws! Sa tingin mo master mighty? mas maigi bang magfull body workout na lang si sir using compound exercises? mukhang concern ni sir kasi ang recovery periods.
yup, I also advise you to concentrate more on COMPOUND lifts.. I dont advise supersetting unless your in cutting..
haha sakit sa bangs nga sir. actually lean na ko. di ko lang makuha ung mala ryan reynolds na ktwan haha
haha welcome. bos.. ang pangit pakingan ngg kops haha
thanks u sir. mahirap magpabulk at gain sa shift ko. my work starts at 9pm then get off at 6am. pano kayo mgging workout plan ko. kung sa umaga ang hirap bumuhat kasi puyat then bago pumunta ng wrk my lakas nga pero later on antukin ka at kelangan mag rest ng muscle to grow...
meron ba dito same case ko?. balikstad ang araw.
kung 7am bahay kna,m2log kna at gumising ka ng 2pm,kain ka,ligo ka,at 5pm workout kna,rest ka 6pm to 7pm,tpos work kna ng 9pm