Proposed Gym/Home workout

ergumayagay

Proposed Gym/Home workout

I've been working out quite sometime now both sa gym at sa bahay, both has their advantages and disadvantages. Gym offers a lot of equipments, Squat rack, machines, and a lot of weights masama lang jan, may bayad. May unting equipment ako sa bahay, Incline/flat bench, plate going 150lbs lahat2, saka 5ft bar, gusto ko sana na magamit din yun. I've designed a routine which I hope will work.

Mga sir pahingi naman ako ng insights niyo dito.

Eto yung routine.

Monday (Gym)- Back and Quads
Squat 3 x 6-12
Deadlift 3 x 6-12
Barbell bent over row3 x 6-12
Leg Press 3 x 6-12
Leg Extensions 3 x 6-12
Lat pull down 3 x 6-12

Tuesday(Home)- Chest and Triceps
Bench Press 3 x 6-12
Incline Bench Press 3 x 6-12
Dumbbell Flyes 3 x 6-12
Close grip bench press 3 x 6-12
Skullcrushers 3 x 6-12
Standing dumbbell triceps extensions 3 x 6-12

Wednesday(Off)

Thursday(Home) -Biceps, Hamstring, and Calves
Barbell Curl 3 x 6-12
Alternate dumbbell curl 3 x 6-12
Concentration curl 3 x 6-12
Stiff- legged deadlift 3 x 6-12
Dumbbell Standing calf raise 3 x 6-12

Friday(Home)- Shoulders, Traps and Abs
Shoulder Press 3 x 6-12
Lateral Raise 3 x 6-12
Reverse Flyes 3 x 6-12
Barbell Shrug 3 x 6-12
Abs superset (Gym ball crunches 10-20 reps, Reverse crunches 10-20 reps, Plank(30 sec)


Thanks in advance sa mga feedbacks!