My Workout Program(okay ba to?)
PaulCarlsen
Posts: 83
Hi guys! bago lang po ako dito sa Forums and masaya ako dahil nakakita ako ng forums para sa mga pinoy bodybuilders. ito nga pala ang Workout routine ko per week and please kung may suggestion kayo mag comment lang kayo salamat po!
Almost mag 2-months palang po ako mag workout ngayon.
here's my Workout routine
Monday - Chest and Triceps
*Flat Barbell Bench Press(Superset)
*Dips(Superset)
*Incline Dumbbell Bench Press - 4 sets
*Peck Deck flyes - 3 sets
*Dumbbell flyes - 3 sets
Triceps
*Skull crushers - 4 sets
*Tricep pull down - 3 sets
*Reverse Tricep pull downs(mas ramdam ko ung pump) - 3 sets
Tuesday - Back and Biceps
*Lateral Pull downs 4 sets
*Baras - Reps hanggang kaya ko lang
* Seated Pulley Rows - 3 sets
* 1 Arm Dumbbell Row - 3 sets each hand
Biceps
*21's Preacher curl - 2-3 sts
*hammer curls - 3 sets to failure
*concentration - 3 sets to failure
Wednesday - Rest
Thursday - Shoulder/Legs
*Arnold Press(Superset)
*Side Lateral Raise(Superset)
*Upright rowing - 6 sets
*cross cable - 3 sets
*Shrugs - 6 sets
Legs
Squats - 3 sets
Leg press - 3 sets
Friday - Chest,Triceps,Biceps
Chest
Dips - 3 sets
Dumbbell flat bench press - 4 sets
Incline Dumbbell Bench press - 4 sets
Triceps
Tricep pull downs - 3-4 sets
Rope tricep pull downs - 3 sets to failure
Close grip bench press - 3 sets to failure
Biceps
*21's preacher curl - 2-3 sets
*Hammer curls - 3 sets
*Close grip Ez-bar curl - 2-3 sets to failure
ano po masasabi niyo sa workout ko? may dapat ba ako palitan or what? ung sa meal ko kumakain ako 4-5 meals a day and immediately after workout. wala pako pera pangbili supplements. HEHE!
Almost mag 2-months palang po ako mag workout ngayon.
here's my Workout routine
Monday - Chest and Triceps
*Flat Barbell Bench Press(Superset)
*Dips(Superset)
*Incline Dumbbell Bench Press - 4 sets
*Peck Deck flyes - 3 sets
*Dumbbell flyes - 3 sets
Triceps
*Skull crushers - 4 sets
*Tricep pull down - 3 sets
*Reverse Tricep pull downs(mas ramdam ko ung pump) - 3 sets
Tuesday - Back and Biceps
*Lateral Pull downs 4 sets
*Baras - Reps hanggang kaya ko lang
* Seated Pulley Rows - 3 sets
* 1 Arm Dumbbell Row - 3 sets each hand
Biceps
*21's Preacher curl - 2-3 sts
*hammer curls - 3 sets to failure
*concentration - 3 sets to failure
Wednesday - Rest
Thursday - Shoulder/Legs
*Arnold Press(Superset)
*Side Lateral Raise(Superset)
*Upright rowing - 6 sets
*cross cable - 3 sets
*Shrugs - 6 sets
Legs
Squats - 3 sets
Leg press - 3 sets
Friday - Chest,Triceps,Biceps
Chest
Dips - 3 sets
Dumbbell flat bench press - 4 sets
Incline Dumbbell Bench press - 4 sets
Triceps
Tricep pull downs - 3-4 sets
Rope tricep pull downs - 3 sets to failure
Close grip bench press - 3 sets to failure
Biceps
*21's preacher curl - 2-3 sets
*Hammer curls - 3 sets
*Close grip Ez-bar curl - 2-3 sets to failure
ano po masasabi niyo sa workout ko? may dapat ba ako palitan or what? ung sa meal ko kumakain ako 4-5 meals a day and immediately after workout. wala pako pera pangbili supplements. HEHE!
Comments
yung sa friday na naulit yung chest,tric,bic khit di na siguro.
1bodypart a week ok na siguro..
tues- chest,triceps
thursday-legs,abs
friday-shoulder, biceps
sunday-back,calves,forearm
ito yung akin..pero ikaw kung anu trip mo boss walang problema haha..
lagay ka din lifting stats sana sr.
Eto yung example ng full body routine:
Day 1
• Squats 2 sets of 5-8 reps
• Bench Press 3 sets of 5-8 reps
• Bent Over Row 3 sets of 5-8 reps
• Shoulder Press 3 sets of 8-10 reps
• Biceps Curls 2 sets of 10-12 reps
• Weighted Dips 2 sets of 10-12 reps
• Lateral Raises 2 sets of 10-12 reps
Day 2
• Incline Press 2 sets of 8-10 reps
• Lateral Pulldowns 2 sets of 8-10 reps
• Squats 4 sets of 5 reps
• Deadlifts 4 sets of 5 reps
• Lunges 2-3 sets of 8 reps
• Calf Raises 2-3 sets of 10-12 reps
• Crunches 2 sets of 10-15 reps
Example lang yan ha, basta ang importante ma-train mo ng maayos lahat ng muscle groups. Kasi nung nag-umpisa din akong magbuhat, natulad ako dun sa mga taong puro chest and arms lang yung wino-workout mula first to last workout days. Ilang buwan din yung nasayang ko nun, halos wala din akong na-gain na muscle size.
Hindi ako nagmamarunong bro ha, based lang 'to sa experience ko nung nag-umpisa ako sa pagbubuhat. Yun lang. Good luck sa kung ano mang goal mo!
Oo pare. DETERMINATION, CONSISTENCY, PROPER NUTRITION, and AMPLE REST. Good luck!:sport:
absolutely tol!
majority of that will come from your nutrition or caloric intake.
ang buhat ko sa bench press is
1st set : 35-35 12 reps
2nd set : 40-40 10 reps
3rd set 45-45 6-8 reps
okay ba to?
Gawa ka ng "leg day"
- squat - pili ka na ng style "with hip drive,high bar or low bar - high bar or low bar, ass to grass"
- front squat
- Leg press
- Db walking lunges
Pag aralan mo rin Sir mag DEADLIFT
Happy new year