Fit and Right
DonChen
Posts: 1
Hi mga Master,
It's been a month since ng start ako mg gym. Goal body ko ung katulad kay Mark Walhberg. Help nman mga master
Stats:
Age: 31
Height: 5'10
Weight: 165lbs
BF: around 20%
Workout schedule: M-W-F
8:30-10pm (after office)
Food intake: nagset aq ng 3000calories sa myfitnesspal
Whey: Titanium Whey (1 scoop after workout and 1 scoop during rest days)
Workout program
Monday (Chest/Triceps)
Machine fly
Bench press
Cross over cable
Decline Bench press
_________________________________________
Skul crusher
Triceps cable pushdown
Triceps cable extension
Dips
Wednesday (Back/Biceps)
Deadlift
Lateral Pulldown
BB rows
Cable row
_________________________________________
Preacher curl
Standing ez curl
Hammer
Incline db curls
Friday (Legs/Shoulders)
Db squat
Leg extension
Leg press + calf raise
_________________________
Seated shoulder press
Standing lateral raise
Seated bent lateral raise
Seated arnold press
Shrug
url=https://i.imgur.com/iNQX6Zq.jpg]
[/url]
It's been a month since ng start ako mg gym. Goal body ko ung katulad kay Mark Walhberg. Help nman mga master
Stats:
Age: 31
Height: 5'10
Weight: 165lbs
BF: around 20%
Workout schedule: M-W-F
8:30-10pm (after office)
Food intake: nagset aq ng 3000calories sa myfitnesspal
Whey: Titanium Whey (1 scoop after workout and 1 scoop during rest days)
Workout program
Monday (Chest/Triceps)
Machine fly
Bench press
Cross over cable
Decline Bench press
_________________________________________
Skul crusher
Triceps cable pushdown
Triceps cable extension
Dips
Wednesday (Back/Biceps)
Deadlift
Lateral Pulldown
BB rows
Cable row
_________________________________________
Preacher curl
Standing ez curl
Hammer
Incline db curls
Friday (Legs/Shoulders)
Db squat
Leg extension
Leg press + calf raise
_________________________
Seated shoulder press
Standing lateral raise
Seated bent lateral raise
Seated arnold press
Shrug
url=https://i.imgur.com/iNQX6Zq.jpg]
![https://i.imgur.com/iNQX6Zq.jpg]](https://i.imgur.com/iNQX6Zq.jpg]){kind=link}
[/url]
Post edited by DonChen on
Comments
Include mo yung exercise weight, sets, and reps paps.
And san galing yung workout program mo? Any reason why dumbbell squat instead of barbell squat? Tska I suggest do the standard overhead press instead of seated.
You might want to replace yung ibang curls with chinups so both back and bi's ang tama.
In my opinion you should just do a normal A/B plan instead of splits since this is a 3 day workout.
In terms of intake, maintenance ka lang or slow bulk for a few months and focus on building the muscles.
Welcome to PBB @DonChen
@DonChen welcome to pbb!
Welcome @DonChen !!!
Welcome bro
Makiki welcome @DonChen din ako
bwt paps pdtrx may journal ka na ba dito? since 2011 ka pa ditto, o lurker ka lang?