suggest a program.. TIA
led_blackdog
Posts: 12
mga boss, especially dun sa mga veteran na...
i'm planning to change my program, more than 6 months na ako nag bubuhat.. every 3 months nagpapalit po ako ng program.. plano ko sana sir yung program ko is pagkasyahin ko sa 3 days, dahil thrice a week ako nasa gym MWF... plano ko konting cardio pag weekends...
sir eto yung plano ko Monday: Chest and Biceps and konting Abs ; Wednesday: Back and Triceps and konting Abs ; Friday: Shoulder and Legs w/ Calves and konting Abs...
dati kasi sir bale 4 day program po yan lahat, gusto ko sanang pagkasyahin sa 3 days lang, tapos less reps and less exercise na rin, mga sir bigay naman kayo ng Specific exercise for Each day and program and Sets and Reps na rin.... sana na gets nyo po yung gusto ko .. TIA
i'm planning to change my program, more than 6 months na ako nag bubuhat.. every 3 months nagpapalit po ako ng program.. plano ko sana sir yung program ko is pagkasyahin ko sa 3 days, dahil thrice a week ako nasa gym MWF... plano ko konting cardio pag weekends...
sir eto yung plano ko Monday: Chest and Biceps and konting Abs ; Wednesday: Back and Triceps and konting Abs ; Friday: Shoulder and Legs w/ Calves and konting Abs...
dati kasi sir bale 4 day program po yan lahat, gusto ko sanang pagkasyahin sa 3 days lang, tapos less reps and less exercise na rin, mga sir bigay naman kayo ng Specific exercise for Each day and program and Sets and Reps na rin.... sana na gets nyo po yung gusto ko .. TIA
Comments
http://pinoybodybuilding.com/forum/Thread-Workout-Routines-Archive
If you want less reps less exercises, max-ot maganda din but split is for 5days na pwede pagkasyahin sa 4.
cge sir check ko po yan lahat... may nakita ako 4 days talaga ang kailangan... balak ko sana kasi 3 days lang e... pero sir salamat na rin..:sport::sport:
http://muscleandbrawn.com/3-month-muscle-building-workout/
eto sir o,, dun din sa mga list na binigay mo saking link!!!
paano ba to sir??? pwede mong ilagay lahat po ng exercises dito sa nabanggit nyo kung ok lang po sana ??? hehehe thanks.. ako na lang po mag se-search sa you tube ng tamang buhat kapag medyo di familiar yung exercise.. TIA
monday (chest/tri)
all benchpress (incline,flat,decline)
dumbell benchpress (optional)
dumbel fyes (optional)
tricep extension
skull crusher
dips (roman chair)
tues (rest)
wed (legs/shoulder)
squat
deadlift
legpress
leg extension
leg curls
calf raises
military press
side lateral raise
front raise
bent over raise (rear delts)
shugs (or any traps exercise you like)
thurs (rest)
fri(back/biceps)
lat pulldowns
barbell row
deadlift
dumbel row
preacher curls
hammer curls
side curls
i prefer combining chest and triceps kasi both are affected each other, same with back and biceps. tweak mo na lng ibang exercise, basta anjan mga compound exercises, kung may kulang dagdagan mo na ng, kung sobra bawasan hehe. yung abs mo pede o rest day or any day, up to you. goodluck!
Eto suggestion ko sir. Since sabi mo less exercise at less reps, pwede mo gawin yung 5x5 full body routine tapos coumpound exercises lang.
Monday - Wednesday - Friday (Workout days)
Tue-Thur-Sat-Sun (Rest days)
Bench press (Works your chest and triceps)
Barbell rows or Pull ups (Back, Biceps/Lats)
Squat (Legs at iba pang muscles!)
Deadlift (Lower back at iba pang muscles!)
Military press (Soulders and triceps)
Hinay hinay lang muna sir sa umpisa kasi sigurong bugbod muscles mo jan pagkatapos. Carb load ka before training at kailangan din matinding post workout meal at enough rest at mabilis ang recovery .
Sana nakatulong
:sport:
Ok din to.
Ang tindi ng sayo sir, lalo na yung wed mo. Nice.
Tindi siguro ng leg power mo sir.
kasi kpag pagod kana sa legs, kpag gnawa mo pa shoulders, kulang na sa lakas kya less intense na shoulder exercise.
Idol! :sport: