Badong
Badong
Posts: 9
Hoping for tips/advices mga boss!Salamat! Start po ako gym this coming November 30, 2012.Sedentary lifestyle po talaga then na realized ko po MALI.
Comments
ilan taon ka na ulet? <-- ahh.. i see 33...
basa ka dito dami training programs available.
Bench Press - 12-10-10-8 Reps
Bent Over Row - 12-10-10-8 Reps
Military Press - 10-10-8 Reps
Lat Pull Downs - 10-10-8 Reps
Skull Crushers (triceps) - 10-10-8 Reps
Incline Bicep Curls - 10-10-8 Reps
Back Squats - 12-10-10-8 Reps
Lunges - 10-10 Reps
Leg Extensions - 10-10-8 Reps
Leg Curls - 10-10-8 Reps
Calf Raises - 15-25 Reps
Hyperextensions (lower Back) - max@15 (then add weight) Reps
Incline Crunches - Reps
Suggestion lang ito kasi iba-ibang mag respond ang katawan ng tao. Hanap ka ng gym at mag patulong ka sa mga instructor/trainer na aral at defined na ang mga muscle mismo nila. Someone you want to follow. Pag beginner kasi, importante proper form and execution ng movement, hindi bigat ng weight. Master these movements: Bench press, Squat, Dead lift and Military press. In short, Compound movements that balances and strengthens major muscle groups. Re-evaluate progress monthly, and/or add more or use machines. Too much too early may hinder your progress or cause you painful injury. Remember you control the weight,,,Never let the weight control you!!!! Good luck and best wishes!!!cheers