Bench Model Goal
YourGymBuddy
Posts: 23
Hello. I've been working out last year but i stopped working out and i'm looking to start again. I'm planning to bulk up first para lumaki ang katawan ko tapos saka nako magcucuts after ng bulking process.
ito po ako ngayon. I will post my progress mula day 1 to day 90. Sana ma achieve ko.
ito po ako ngayon. I will post my progress mula day 1 to day 90. Sana ma achieve ko.
Comments
paying ka-bakal, kumain ka lang ng asa food pyramid (mas madami mas ok ) tapos isang maayos na training sulit ang newbie gains.
18 palang sir. balak ko mag bulking tapos lean meat at protein na diet sir for 90 days.
What I did today:
Bench Press: 4 sets - 14 reps Weight: 40 lbs (20 lbs each side) Rest-pause on final set
Incline Bench Press: 3 sets - 14 reps Weight: 20 lbs (10 lbs each side) Rest-pause on final set
Incline Dumbbell Flyes: 3 sets - 14 reps Weight: 20 lbs (10 lbs each side) Rest-pause on final set
Cable Cross over: 3 sets - 14 reps Weight: 20 lbs (10 lbs each side) Rest-pause on final set
Triceps Pushdown: 3 sets - 15 reps Weight: 20 lbs Rest-pause on final set
Cable Overhead Triceps Extension: 3 sets - 15 reps Weight: 20 lbs Rest-pause on final set
Standing Calf Raise: 4 sets - 30 reps Weight: 40 lbs Rest-pause on final set
As you can see I started with only light weights I can lift with only few resistance needed because I need to push until I can do all the reps needed and the rest-pause set needs me to do it until failure so I used light weight but not that light, I still needed to feel the burn but I need to do them in proper form. I'm building my strength so I can lift heavy weights next week.
I'll post day 2 tomorrow
CHECK OUT MY BLOG: http://pinoygymbuddy.weebly.com/
What I did today:
Dumbbell Ben-Over Row: 4 sets - 15 reps Weight: 20 lbs (10 lbs each side) Rest-pause on final set
Wide-Grip Pulldown: 3 sets - 15 reps Weight: 20 lbs Rest-pause on final set
Standing Pulldown: 3 sets - 14 reps Weight: 30 lbs Rest-pause on final set
Straight-Arm Pulldown: 3 sets - 14 reps Weight: 15 lbs Rest-pause on final set
Barbell Curls: 3 sets - 15 reps Weight: 20 lbs (10 lbs on each side) Rest-pause on final set
Incline Dumbbell Curl: 3 sets - 15 reps Weight: 10 lbs on each arm Rest-pause on final set
Concentration Curl: 3 sets - 15 reps Weight: 10 lbs on each arm Rest-pause on final set
Crunches: 3 sets - 30 reps Rest-pause on final set
Oblique Crunches: 2 sets - 15 reps Rest-pause on final set
I'll post day 3 tomorrow
Day 2
Yun po ang ginagawa ko