Dumbbell Workout Routines
KayLouis
Posts: 16
Mga masters, hingi lang sana ako opinion nyo po and advises po. Currently po, MWF po yung schedule ko sa dumbbell workouts ko po, then eto po yung routines ko po:
3 Sets for:
10 reps each for left and right: Biceps Curls (20LB Dumbbell single arm)
10 reps each for left and right: Biceps Hammer Curls (20LB Dumbbell single arm)
15 reps: Shoulder Press (10LB Dumbbell single arm)
10 reps: Lateral Raise (10LB Dumbbell single arm)
10 reps: Double Arm Tricep Extensions (20LB single Dumbbell)
10 reps each for left and right: Triceps Kickback (20LB Dumbbell single arm)
15 reps: Bench Press (10LB Dumbbell single arm)
15 reps: Dumbbell Fly (10LB Dumbbell single arm)
10 reps: Dumbbell Pullover (20LB Dumbbell)
10 reps each for left and right: Dumbbell Rows (20LB Dumbbell single arm)
15 reps: Deadlift [20LB Dumbbell]
15 reps: Squats [20LB Dumbell]
Then Everyday AB routines ko.
3 sets for:
20 reps crunches
15 reps Reverse crunches
15 reps leg raises
30 reps Foot to foot crunches
1minute planking
30 secs each side plank (left and right)
Rest day ko lang is Saturdays. Supplements ko po is Weider Creatine and Protein Ultimate by SEI. Plano ko sana mag shift to Weider Amino Acid 6000, pa advise naman po if wise choice po ba or mas maganda nalang to stick to creatine po?
Eto pala results ko after 2 months na ginagawa ko to po. Pa-advise naman po mga masters.
Month One
Month Two
3 Sets for:
10 reps each for left and right: Biceps Curls (20LB Dumbbell single arm)
10 reps each for left and right: Biceps Hammer Curls (20LB Dumbbell single arm)
15 reps: Shoulder Press (10LB Dumbbell single arm)
10 reps: Lateral Raise (10LB Dumbbell single arm)
10 reps: Double Arm Tricep Extensions (20LB single Dumbbell)
10 reps each for left and right: Triceps Kickback (20LB Dumbbell single arm)
15 reps: Bench Press (10LB Dumbbell single arm)
15 reps: Dumbbell Fly (10LB Dumbbell single arm)
10 reps: Dumbbell Pullover (20LB Dumbbell)
10 reps each for left and right: Dumbbell Rows (20LB Dumbbell single arm)
15 reps: Deadlift [20LB Dumbbell]
15 reps: Squats [20LB Dumbell]
Then Everyday AB routines ko.
3 sets for:
20 reps crunches
15 reps Reverse crunches
15 reps leg raises
30 reps Foot to foot crunches
1minute planking
30 secs each side plank (left and right)
Rest day ko lang is Saturdays. Supplements ko po is Weider Creatine and Protein Ultimate by SEI. Plano ko sana mag shift to Weider Amino Acid 6000, pa advise naman po if wise choice po ba or mas maganda nalang to stick to creatine po?
Eto pala results ko after 2 months na ginagawa ko to po. Pa-advise naman po mga masters.
Month One
Month Two
Comments
BASTA MAHANAP MO UNG PEAK MO
TRY MONG MAG SPLIT DAYS
1 BIG MUSCLE A DAY
"MAY TATLO KASING MALALAKING MUSCLE UNG KATAWAN"
UNG PINAKAMALAKI UNG
-LEGS
-BACK
-CHEST
SO UNG RECOMENDED 1 BIG MUSCLE AND 1 HELPER MUSCLE
LIKE
-CHEST + TRI
-BACK + BI
-LEG + ABS
YAN UNG SPLIT NA MAGANDA
UNG ABS NAMAN,ONCE A WEEK LANG
ABS = DEPENDS HOW CLEAN YOUR FOOD IS
SUPPLEMENTS MO NAMAN
MAHAL MASYADO LAHAT YAN DIBA?
PERO KUNG AFFORD MO NAMAN,TULOY MO LANG
PERO TAKE CARE KA LANG DUN SA MASS GAINER MO
PAGNABIGLA UNG KATAWAN MO,SA CALORIES NUN
DI MAKAKASABAY UNG BALAT MO,AT MAGKAKARO0N KA NG STRECH MARKS
DO IT SLOWLY BUT SURE
Cge try ko yan na split days na schedule po..salamat po Sir KOKOROKOROKO..
peak nya? dame mo inexplain hindi mo ba binasa gamet nya? db na 20lbs.....
@louis
toning? ok sabi mo eh, akala mo ba mabilis lumake at mag palake ng muscles? think again.
anong mali dun?
kita mo ba ung goal nya?
ayaw nyang lumaki
ang gusto nya maging fit and healthy
ganon ba akala nyo kadali lumake? hahaha! cge cge. ayaw nyo lumake. wish ko lang mabilis mag palake ng lean mass at hindi puro taba ang nagegain. eh kung ayaw nya lumake ehdi mag diet, para pumayat.
ang mahal nung mga supps mo..kung ako lang,
ang rerecomend ko sayo, "protein powder" lang
tapos ung sobra mong pera,ibili mo nalang ng gamit mo pang exercise "nakakapang motivate kaya ung mga bagong damit/shorts/glove/sapatos"
sa point of view ko lang,
basta Sir,
kung ung goal mo,maging fit and healthy
gawin m ung workout mo,konti lang ung rest time
tapos high reps
YOU ARE WHAT YOU EAT
keep your food simple as possible
Tsaka sana wag nating samahan ng personal experience yung actual na science ng kung paano mag gain ng muscle. Di kasi porket gumana satin yung ganun approach eh yun na ang general rule, iba iba kasi ang katawan natin.
Kahit yung mga iba't-ibang sikat na program gaya ng: Max-Ot, Reverse Pyramid, 5x5 at iba pa, ay gumagamit ng mabibigat na compund exercises para ma-trigger ang muscle growth.
Tsaka payat at di equal sa "fit"
10lbs 20bs? eh mas mag gegain ka pa sa sariling mong weight, compound kamo? ehdi mag chinups pullups, pushups, box jump kana lang kung sa bahay ka, mas may progress pa yan,..
Wala namang mag sabing madali ang magpalaki e,
naiba lang ung goal nya sa goal mo,
at ung diet na para pumayat na sinasabi mo
na-misunderstand mo,
diet is meal plans,depending to your goal
cge nga,explain to me how human body gains muscle?
kaw sir. enlighten us pls.
un lang ung gamit nya sa bahay at wala syang oras pumunta sa gym
nabasa nyo ba?
DB lang ung gamit nya
iba ang FIT sa payat
e di kung gusto nyo ibilihan nyo sya ng squat rack at movable bench at plates
para may gamit sya at puede syang mag dagdag ng weight
People tend to put so much science in this sport
BASIC lang gumagana na,sasamahan mo pa ng science
may sinabi ba akong mag gym siya????? basa basa kadin sir. ang sabi ko bodyweight... need mo ba mag gym at squat rack sa push ups? pullups? chinups or box jumps? san science sinabi ko jan? hindi ba basic ang sinabi ko? tsk tsk tsk...
hihingi nalang ako ng paumanhin
gusto ko lang tulungan si @KayLouis
pero iba ata ung point na nakuha mo sa point ko
hindi iba ung point ko sa point mo, ung point ko ang nde mo maintindihan, and you mock me na bilhan ko pa cya ng equips? where having a debate and discussion here para sa magegain ng noob, mind my word louis ty.... walang science sa sinabi ko its all basic. sabi ko mangangalay lang sya sa ginagawa nya, and look at hes routine wheres the cardio? wheres the diet plan? kahet sa own body weight mo hindi ka basta lalake ng malake. so i suggested do pushups,pullups,chinups,box jumps + any form of cardio kung gusto nya ng progress. cmon 10lbs 20lbs dbs? really? your doing bodybuilding for almost 3yrs... tell me is this really gona work? based on hes routine?
nsa FIT and HEALTHY SIDE ako
AYAW NGA NYANG LUMAKE
ano nga ulit ung punto mo?
kaw SIR ano punto mo?
At yung tungkol naman sa pag gain ng muscle, di ko din kabisado pero paki basa na lang din yung mga sikat at madami na ding nag gain sa mga program gaya ng: Max-Ot, Reverse Pyramid, 5x5 at iba pa. Paki check na lang sa google at hanapin mo yung common denominator nila.
Tsaka Sir, pansinin mo na umiinom siya ng Whey Protein at Creatin, na ang purpose ay mag gain ng muscle.
Tsaka kung yung BASIC na sinasabi mo ay 10lbs at 20lbs, kung yan lang pala sana ang gagawin eh edi sana madami na akong nakikitang TONED sa paligid.
tinutulungan sya,kung ano ung gamit nya sa bahay
hindi "HYPERTROPHY" training ung gusto nyang training dahil sa kagamitan nya
kaya sinabi kong puede ung mga DB nya,dahil nga un lang ung meron sya sa kanila
and not putting aside ung mga COMPOUNDs
sayang lang ung creatine na iniinum mo kung hindi mo sya gagamitin ng tama, sana alam mo kung para san ung creatine and whey, 10lbs 20lbs dbs is really not enough, aralin mo muna controllin ang body weight mo, do the basics, kung wala ka time mag gym ipon kana lang pambili ng home gym, chaka kana buy whey at crea, and FYI hindi ganun kabilis at kadali lumake ng gaya ng nasa isip mo, believe me,
Kung may nakitang mali eh di namin kukunsintihin, lalo na kung may nakita naman kaming mas ok na approach para sa sitwasyon.
Gaya nitong thread starter, mas ok sa kanya eh body weight exercises kesa sa DBs na 10lbs at 20lbs.
Di tulong yung oo na lang tayo sa sitwasyon niya, pero alam natin na mas ok ang mga body weight exercises at cardio para sa healthy life style na gusto niya kesa mag sayang siya ng oras sa 10lbs at 20lbs na DB.
Nakita niyang walang ng yayari sa 10lbs at 20lbs na ginagawa niya kaya siya umupo sa computer at naghanap ng pedeng tumulong. Pointless kasi yung pag post niya kung sasabihin natin na ok na yan kasi yan lang meron ka.
how will you do compounds kung db gamet mo? binasa mo ba talaga routine nya? lahat arm training and abs, hayz. san mo naman nagoogle yang hypertrophy? alam ko yan, hahayz...... ....................
15 reps: Bench Press (10LB Dumbbell single arm)
Pano mas ok yan kesa sa pag push-up? Kung ang body weight niya ay siguro nasa 120-140lbs? Kung nadadalian na siya, ipatong niya yung paa niya.
Tsaka pano mas ok to:
10 reps each for left and right: Dumbbell Rows (20LB Dumbbell single arm)
Kesa sa ganito?
Ako nga nakakapag DB Row ng 80lbs at 8-10 reps pero hirap sa chin ups.