haha..sanayan lang sir Bane. pansin mo mejo binaba ko ung weights sa deadlift, ibuild up ko muna ulit ung strength ko sa routine na to hehe..
ay sir bane, chineck ko ung routine mo sa journal mo. correct me if mali ako
Upper
Legs
Shoulder
Back
Chest musta ung ganyang routine
Tumpak! pero its more like
upper = Chest+ back =lahat super set, Bicep + tricep = lahat sueprset
legs
shoulder
back
chest
* ung core kahit san ko lang masingit pag may extra time mga 2-3 x aweek
ok naman. it works for me, inadjsut ko lang yan sa sked ko chaka wala naman bago dyan same old routines. ang fav ko lang dyan ung monday ko kasi wasak tlga ko pag katapos nun. haha inspired by sir V and Dimzon routine yan haha
haha..sanayan lang sir Bane. pansin mo mejo binaba ko ung weights sa deadlift, ibuild up ko muna ulit ung strength ko sa routine na to hehe..
ay sir bane, chineck ko ung routine mo sa journal mo. correct me if mali ako
Upper
Legs
Shoulder
Back
Chest musta ung ganyang routine
Tumpak! pero its more like
upper = Chest+ back =lahat super set, Bicep + tricep = lahat sueprset
legs
shoulder
back
chest
* ung core kahit san ko lang masingit pag may extra time mga 2-3 x aweek
ok naman. it works for me, inadjsut ko lang yan sa sked ko chaka wala naman bago dyan same old routines. ang fav ko lang dyan ung monday ko kasi wasak tlga ko pag katapos nun. haha inspired by sir V and Dimzon routine yan haha
sabi na nga ba at yan ung routine mo.so 5 days ka nag gym nyan, Monday to Friday. ung upper lower ko kase parang may hinahanap pa din ako, namimiss ko ung bodybuilding style ng chest, shoulder and back.
Inclined BB Bench
Set 1: 120lbs x 7
Set 2: 110lbs x 8
Set 3 and 4: 100lbs x 10
ramdam ko parang may kakaiba sa lifts ko ngayon. dito pa lang prang humina ako..di kaya dahil naubos na creatine ko? 2 days na ko di nag intake dahil naubusan na at wala na pambili.
DB Inclined Flyes
4 Set of 30lbs x 10
DB Row
3 Set of 80lbs x 10
DB Shoulder Press
3 Set of 35lbs x 10
Cable Row
3 Set of 100lbs x 10
Lat Pull down V grip
3 Set of 80lbs x 10
DB side lateral
3 Set of 25lbs x 10
DB Supinated Bicep Curls
3 Set of 25lbs x 10
Inclined DB Curls
3 Set of 30lbs x 8
Cable Pushdown
3 Set of 120lbs x 10
ABs Circuit
STationary Bike - sabi ko 5minutes lang ako since gabi na, so dinagdagan ko ng resistance ung bike. tapos di pa ko nakaka 3minutes eh parang sumasakit na legs ko, nung tumigil ako, boom pulikat, shet, baba sa bike, then ung isang leg din pinulikat na din.ouch. nakatayo ako for 1minutes na minamasahe ung muscle malapit sa knee ko. then ayun mejo nakakalakad na. until now masakit pa din...
dahil nagkulangan ako sa shoulder ko last upper hypertrophy ko, and namiss ko ang bodybuilding style, shoulder annihilation ako kagabi hehe
Overhead Press
3 Set of 80lbs x 8
DB Shoulder Press - Seated
3 Set of 45lbs x 7; dropset 20lbs x 10
DB Side Lateral Raise
3 Set of 20lbs x 12;
Upright Row
3 Set of 50lbs x 12
Front Raise - EZ BAr
3 Set of 30lbs x 10; dropset 10lbs x 10
Rear Delt Flyes
3 Set of 10lbs x 12
FAce Pull
3 Set of 70lbs x 12
ABS - pati abs ko nag cramps,ano ba nangyayari sakin...wew...
di ka kaya kulang sa tubig? or potassium?
mukang tama nga hinala mo sir, kulang ako sa potassium.kase hydrated naman ako eh.malakas ako uminom. di na kase ako nakakain ng saging din. bili nga ako mamaya ng isang piling na saging sa palengke hehe...
BB Flat Bench Press
3 Set of 150lbs x 5 - mukang nakatulong ung rest days ko, mejo mabilis ko na nabench ung weight na to. 3 set lang ako kase andun ung malaki samin, chest day din sya eh. baka mainip sakin hehe
Inclined DB Bench Press superset BB Row
Set 1 and 2: 60lbs x 10 / 160lbs x 10
SEt 3: 60lbs x 8 / 160lbs x 10
Set 4: BB Row 160lbs x 10
lols, para akong mahihimatay sa hirap, grabe ung tibok ng puso ko at hingal kabayo ako hehe. first time doing this pero mukang magustuhan ko to. problem pag madami tao sa gym di ko to magagawa.
Lat Pulldown (V Grip) superset Machine Flyes
3 Set: 80lbs x 10 / 80lbs x 10
Dips superset to SEated Hammer STrength
3 Set: BW x 12 / 85lbs x 15
di ko na kinaya mag shoulder, ubos na lakas ko, mukang magdesignate ako ng isang day for shoulder.
EZ BAr Curl superset EZ BAr Skullcrusher
3 SEt: 60lbs x 8 / 60lbs x 10
Abs: Circuit
Done..
halos wala pa akong 1 1/2 hour sa gym dahil panay superset ginawa ko...if may chance gagawin ko ulit to basta konti tao sa gym. nakakahiya din maging grabber ng equipment sa gym hehe.
Tuloy mo lang yung ganyang style ng training, EWAN KO NALANG!!! haha
Actually hindi lang yung superset yung maganda dyan kung intensity, hypertrophy, and technique ang paguusapan. No one really pays attention to work capacity. Ang usual understanding sa progressive overload is "add weight and reps". Work capacity is also very important lalo na kung matagal ka na nagbubuhat. Given na yung bumibigat yung poundages mo and tumataas rep range, pero if you can do more work in less time or more work in same duration of time ibig sabihin well rounded na yung lakas mo. Very important long term lalo na kung andun ka na sa genetic limit ng strength mo. Diba, kung wala ka ng ilalakas pa, wala ka choice kundi maging creative sa training at magimprove sa ibang bagay.
kagaya nyan, dati chest WO lang kaya mo... ngayon kaya mo chest and back in 1 workout.
sarap diba @mikol22 sa una lang medjo mahirap aksi di ka sanay pero yan sarap gawin tlga haha
ang sarap nga sir BAne ng feeling haha parang gusto ko na umayaw dun sa mga last exercise haha.nakakapaiyak bwahaha!!! pero focus lang, ayun halos mahimatay sa pagod at hingal haha.
Tuloy mo lang yung ganyang style ng training, EWAN KO NALANG!!! haha
Actually hindi lang yung superset yung maganda dyan kung intensity, hypertrophy, and technique ang paguusapan. No one really pays attention to work capacity. Ang usual understanding sa progressive overload is "add weight and reps". Work capacity is also very important lalo na kung matagal ka na nagbubuhat. Given na yung bumibigat yung poundages mo and tumataas rep range, pero if you can do more work in less time or more work in same duration of time ibig sabihin well rounded na yung lakas mo. Very important long term lalo na kung andun ka na sa genetic limit ng strength mo. Diba, kung wala ka ng ilalakas pa, wala ka choice kundi maging creative sa training at magimprove sa ibang bagay.
kagaya nyan, dati chest WO lang kaya mo... ngayon kaya mo chest and back in 1 workout.
keep it up!
salamat sir V. tama ka sir, kelangan din nga ng work capacity. masyado ako nakafocus sa weigh, rep range and hypertrophy and feeling ko parang kahit anong program eh may hinahanap pa din ako, feeling bored. eto nga at nagtry ako subukan ung progam ni sir Bane hehe.
di nakapag gym.nasira kase PC sa bahay, pinalitan ko pa ng bagong power supply. bawi na lng mamaya.mag shoulder workout ako.sa Saturday na ako mag Lower Strength. may pasok din ng Friday kase nandito sina bossing sa office
Front Squat
3 Set of 130lbs x 10
1 Set of 100lbs x 15
BB Standing Lunges
3 Set of 50lbs x 10
Leg Extension superset Lying Hamstring Curls
3 Set of 120lbs x 15 / 70lbs x 12
last sets 3 plates drop set
Seated Calf Raise superset
3 Set of 120lbs x 15 / standing BW Calf Raise
Abs Circuit
Done
Dagdagan mo kaya ng 2-3 sets pa yung front squat na 100lbs. Bale 3 sets of 100lbs x 15. Not bad din kung mag LEgpress ka sa araw na to, 300lbs x 20 x 3.
Front Squat
3 Set of 130lbs x 10
1 Set of 100lbs x 15
BB Standing Lunges
3 Set of 50lbs x 10
Leg Extension superset Lying Hamstring Curls
3 Set of 120lbs x 15 / 70lbs x 12
last sets 3 plates drop set
Seated Calf Raise superset
3 Set of 120lbs x 15 / standing BW Calf Raise
Abs Circuit
Done
Dagdagan mo kaya ng 2-3 sets pa yung front squat na 100lbs. Bale 3 sets of 100lbs x 15. Not bad din kung mag LEgpress ka sa araw na to, 300lbs x 20 x 3.
sa tingin mo sir need ko pa dagdagan ng sets? kase target ko jan is maka 3 set of 10 reps ako. cge sir vinch, itry ko dagdagan ung sets ko. kaso prang mahimatay na ko pag 15 reps lagi haha
Front Squat
3 Set of 130lbs x 10
1 Set of 100lbs x 15
BB Standing Lunges
3 Set of 50lbs x 10
Leg Extension superset Lying Hamstring Curls
3 Set of 120lbs x 15 / 70lbs x 12
last sets 3 plates drop set
Seated Calf Raise superset
3 Set of 120lbs x 15 / standing BW Calf Raise
Abs Circuit
Done
Dagdagan mo kaya ng 2-3 sets pa yung front squat na 100lbs. Bale 3 sets of 100lbs x 15. Not bad din kung mag LEgpress ka sa araw na to, 300lbs x 20 x 3.
sa tingin mo sir need ko pa dagdagan ng sets? kase target ko jan is maka 3 set of 10 reps ako. cge sir vinch, itry ko dagdagan ung sets ko. kaso prang mahimatay na ko pag 15 reps lagi haha
Sabi mo kasi "legday hypertrophy". Ganun talaga yung feeling ng hypertrophy training pag madami reps, kahit hindi max weight yung ginamit mo parang mahihimatay ka sa ngalay. At dapat mangalay ka for e brief period of time. Sa 10 reps tamang "nakaramdam" ka na ng ngalay, pero sa 15-20 reps "manginginig ka na sa ngalay". Hypertrophy ba kamo? haha
Front Squat
3 Set of 130lbs x 10
1 Set of 100lbs x 15
BB Standing Lunges
3 Set of 50lbs x 10
Leg Extension superset Lying Hamstring Curls
3 Set of 120lbs x 15 / 70lbs x 12
last sets 3 plates drop set
Seated Calf Raise superset
3 Set of 120lbs x 15 / standing BW Calf Raise
Abs Circuit
Done
Dagdagan mo kaya ng 2-3 sets pa yung front squat na 100lbs. Bale 3 sets of 100lbs x 15. Not bad din kung mag LEgpress ka sa araw na to, 300lbs x 20 x 3.
sa tingin mo sir need ko pa dagdagan ng sets? kase target ko jan is maka 3 set of 10 reps ako. cge sir vinch, itry ko dagdagan ung sets ko. kaso prang mahimatay na ko pag 15 reps lagi haha
Sabi mo kasi "legday hypertrophy". Ganun talaga yung feeling ng hypertrophy training pag madami reps, kahit hindi max weight yung ginamit mo parang mahihimatay ka sa ngalay. At dapat mangalay ka for e brief period of time. Sa 10 reps tamang "nakaramdam" ka na ng ngalay, pero sa 15-20 reps "manginginig ka na sa ngalay". Hypertrophy ba kamo? haha
wahaha tama sir Vinch, pakiramdam ko kahapon ngalay at parang matatae na ko mga last reps. try ko nga yan sir. 3 mejo heavy na 10 reps at 2 to 3 sets pa na light with 15 to 20 reps. inaalala ko lang kahapon baka umatake na naman ung pulikat ko, naubusan pa naman ako ng saging kahapon hehe...
Comments
haha..sanayan lang sir Bane. pansin mo mejo binaba ko ung weights sa deadlift, ibuild up ko muna ulit ung strength ko sa routine na to hehe..
ay sir bane, chineck ko ung routine mo sa journal mo. correct me if mali ako
Upper
Legs
Shoulder
Back
Chest
Tumpak! pero its more like
upper = Chest+ back =lahat super set, Bicep + tricep = lahat sueprset
legs
shoulder
back
chest
* ung core kahit san ko lang masingit pag may extra time mga 2-3 x aweek
ok naman. it works for me, inadjsut ko lang yan sa sked ko chaka wala naman bago dyan same old routines. ang fav ko lang dyan ung monday ko kasi wasak tlga ko pag katapos nun. haha inspired by sir V and Dimzon routine yan haha
sabi na nga ba at yan ung routine mo.so 5 days ka nag gym nyan, Monday to Friday. ung upper lower ko kase parang may hinahanap pa din ako, namimiss ko ung bodybuilding style ng chest, shoulder and back.
check ko nga din journal ulit ni sir V at Dimzon
Inclined BB Bench
Set 1: 120lbs x 7
Set 2: 110lbs x 8
Set 3 and 4: 100lbs x 10
ramdam ko parang may kakaiba sa lifts ko ngayon. dito pa lang prang humina ako..di kaya dahil naubos na creatine ko? 2 days na ko di nag intake dahil naubusan na at wala na pambili.
DB Inclined Flyes
4 Set of 30lbs x 10
DB Row
3 Set of 80lbs x 10
DB Shoulder Press
3 Set of 35lbs x 10
Cable Row
3 Set of 100lbs x 10
Lat Pull down V grip
3 Set of 80lbs x 10
DB side lateral
3 Set of 25lbs x 10
DB Supinated Bicep Curls
3 Set of 25lbs x 10
Inclined DB Curls
3 Set of 30lbs x 8
Cable Pushdown
3 Set of 120lbs x 10
ABs Circuit
STationary Bike - sabi ko 5minutes lang ako since gabi na, so dinagdagan ko ng resistance ung bike. tapos di pa ko nakaka 3minutes eh parang sumasakit na legs ko, nung tumigil ako, boom pulikat, shet, baba sa bike, then ung isang leg din pinulikat na din.ouch. nakatayo ako for 1minutes na minamasahe ung muscle malapit sa knee ko. then ayun mejo nakakalakad na. until now masakit pa din...
Overhead Press
3 Set of 80lbs x 8
DB Shoulder Press - Seated
3 Set of 45lbs x 7; dropset 20lbs x 10
DB Side Lateral Raise
3 Set of 20lbs x 12;
Upright Row
3 Set of 50lbs x 12
Front Raise - EZ BAr
3 Set of 30lbs x 10; dropset 10lbs x 10
Rear Delt Flyes
3 Set of 10lbs x 12
FAce Pull
3 Set of 70lbs x 12
ABS - pati abs ko nag cramps,ano ba nangyayari sakin...wew...
di ka kaya kulang sa tubig? or potassium?
mukang tama nga hinala mo sir, kulang ako sa potassium.kase hydrated naman ako eh.malakas ako uminom. di na kase ako nakakain ng saging din. bili nga ako mamaya ng isang piling na saging sa palengke hehe...
Lower Hypertrophy
Front Squat
4 SEt of 120lbs x 10
BB Lunges
3 Set of 50lbs x 10
Leg Extension
3 Set of 125lbs x 15
Hamstring Curls
3 Set of 75lbs x 10
Standing Calf Raise
4 Set of 230lbs x 15
ABS
Done...
Sunday - tinamad na din ako hehe...
Modified Upper
BB Flat Bench Press
3 Set of 150lbs x 5 - mukang nakatulong ung rest days ko, mejo mabilis ko na nabench ung weight na to. 3 set lang ako kase andun ung malaki samin, chest day din sya eh. baka mainip sakin hehe
Inclined DB Bench Press superset BB Row
Set 1 and 2: 60lbs x 10 / 160lbs x 10
SEt 3: 60lbs x 8 / 160lbs x 10
Set 4: BB Row 160lbs x 10
lols, para akong mahihimatay sa hirap, grabe ung tibok ng puso ko at hingal kabayo ako hehe. first time doing this pero mukang magustuhan ko to. problem pag madami tao sa gym di ko to magagawa.
Lat Pulldown (V Grip) superset Machine Flyes
3 Set: 80lbs x 10 / 80lbs x 10
Dips superset to SEated Hammer STrength
3 Set: BW x 12 / 85lbs x 15
di ko na kinaya mag shoulder, ubos na lakas ko, mukang magdesignate ako ng isang day for shoulder.
EZ BAr Curl superset EZ BAr Skullcrusher
3 SEt: 60lbs x 8 / 60lbs x 10
Abs: Circuit
Done..
halos wala pa akong 1 1/2 hour sa gym dahil panay superset ginawa ko...if may chance gagawin ko ulit to basta konti tao sa gym. nakakahiya din maging grabber ng equipment sa gym hehe.
Actually hindi lang yung superset yung maganda dyan kung intensity, hypertrophy, and technique ang paguusapan. No one really pays attention to work capacity. Ang usual understanding sa progressive overload is "add weight and reps". Work capacity is also very important lalo na kung matagal ka na nagbubuhat. Given na yung bumibigat yung poundages mo and tumataas rep range, pero if you can do more work in less time or more work in same duration of time ibig sabihin well rounded na yung lakas mo. Very important long term lalo na kung andun ka na sa genetic limit ng strength mo. Diba, kung wala ka ng ilalakas pa, wala ka choice kundi maging creative sa training at magimprove sa ibang bagay.
kagaya nyan, dati chest WO lang kaya mo... ngayon kaya mo chest and back in 1 workout.
keep it up!
ang sarap nga sir BAne ng feeling haha parang gusto ko na umayaw dun sa mga last exercise haha.nakakapaiyak bwahaha!!! pero focus lang, ayun halos mahimatay sa pagod at hingal haha.
salamat sir V. tama ka sir, kelangan din nga ng work capacity. masyado ako nakafocus sa weigh, rep range and hypertrophy and feeling ko parang kahit anong program eh may hinahanap pa din ako, feeling bored. eto nga at nagtry ako subukan ung progam ni sir Bane hehe.
Overhead Press
3 Set of 80lbs x 8 - di ko alam ung weight ng bar na gamit ko pero mas mabigat sya
Seated Shoulder Press - sa overhead press pa lang mejo masakit na ung left front shoulder ko....
3 Set of 45lbs x 7
DB Side Lateral
3 Set of 25lbs x 10
EZ Bar Front Raise
3 Set of 50lbs x 12
UPright Row superset wide, medium and close grip
3 Set of 50lbs x 10 each; last set medium grip drop set
DB REar Delt Flyes
3 Set of 20lbs x 12
Face PUll
3 Set of 80lbs x 12
BB Shrug
3 Set of 170lbs x 12
ABS Circuit
Done....
Leg Day
3 Set of 230lbs x 5
Sumo Deadlift
3 Set of 200lbs x 5
Leg press
3 Set of 400lbs x 15
Calf Press
3 Set of 400lbs x 15
Standing CAlf Raise
4 Set of 230lbs x 15
Stifed Leg Deadlift
3 Set of 100lbs x 12
ABS Circuit
Done.
Upper Hypertrophy
Inclined BB Bench superset DB Row
Set 1: 120lbs x 7 / 70lbs x 10
Set 2: 120lbs x 7 / 80lbs x 10
Set 3: 100lbs x 10 / 80lbs x 10
DB Incline Flyes superset Lat Pulldown Close Grip
3 Set: 30lbs x 10 / 100lbs x 12
Dips superset Seated Hammer Strength
3 Set: 12 reps BW / 100lbs x 12
DB Supinated Bicep Curls superset Rope Pushdown
3 Set: 30lbs x 8 / 90lbs x 10
ABS Circuit
Done...
Overhead Press
Set 1: 80lbs x 8
Set 2 and 3: 90lbs x 7
DB Shoulder Press
Set 1: 45lbs x 8
Set 2 and 3: 45lbs x 7
DB Side Lateral
3 Set of 25lbs x 10
Front Raise -EZ Bar superset DB Rear Delt Flyes
3 SEt of 50lbs x 10 / 20lbs x 12
Upright Row superset Face Pull
3 Set of 50lbs x 10 / 80lbs x 10
last Set of upgright row 3 different grip (Wide, medium and close grip, 10 reps each)
BB Shrugs - nakalimutan ko na naman straps ko, light muna kase nawawalan na ako ng grip
3 Set of 170lbs x 12
ABS circuit
Done...
Front Squat
3 Set of 130lbs x 10
1 Set of 100lbs x 15
BB Standing Lunges
3 Set of 50lbs x 10
Leg Extension superset Lying Hamstring Curls
3 Set of 120lbs x 15 / 70lbs x 12
last sets 3 plates drop set
Seated Calf Raise superset
3 Set of 120lbs x 15 / standing BW Calf Raise
Abs Circuit
Done
Dagdagan mo kaya ng 2-3 sets pa yung front squat na 100lbs. Bale 3 sets of 100lbs x 15. Not bad din kung mag LEgpress ka sa araw na to, 300lbs x 20 x 3.
sa tingin mo sir need ko pa dagdagan ng sets? kase target ko jan is maka 3 set of 10 reps ako. cge sir vinch, itry ko dagdagan ung sets ko. kaso prang mahimatay na ko pag 15 reps lagi haha
Sabi mo kasi "legday hypertrophy". Ganun talaga yung feeling ng hypertrophy training pag madami reps, kahit hindi max weight yung ginamit mo parang mahihimatay ka sa ngalay. At dapat mangalay ka for e brief period of time. Sa 10 reps tamang "nakaramdam" ka na ng ngalay, pero sa 15-20 reps "manginginig ka na sa ngalay". Hypertrophy ba kamo? haha
wahaha tama sir Vinch, pakiramdam ko kahapon ngalay at parang matatae na ko mga last reps. try ko nga yan sir. 3 mejo heavy na 10 reps at 2 to 3 sets pa na light with 15 to 20 reps. inaalala ko lang kahapon baka umatake na naman ung pulikat ko, naubusan pa naman ako ng saging kahapon hehe...
Upper Strength
BB Flat Bench press superset BB Row
3 Set of 150lbs x 5 / 170lbs x 10
1 Set 130lbs x 8 / 150lbs x 12
Inclined DB BEnch supserset Close Grip Pulldown
3 Set of 60lbs x 8 / 100lbs x 10; last set drop set
1 Set of 40lbs x 6
Machine Flyes superset Seated Hammer STrength
3 Set of 80lbs x 10 / 100lbs x 12
EZ Bar Bicep Curls supsert Skullcrusher
3 Set of 60lbs x 8 / 60lbs x 10
Inclined DB Curls superset Rope Pushdown
3 Set of 20lbs x 8 / 90llbs x 10
Done....
Squat
3 Set of 230lbs x 5
1 Set of 160lbs x 10
Leg Press superset calf press
3 Set of 400lbs x 15 / 3 set of 400lbs x 15
followed by standing calf raise BW x 15
Stiffed Leg Deadlift
3 Set of 120lbs x 10
Abs Circuit
Done...
DB Inclined Bench
Set 1: 60lbs x 10
Set 2 and 3: 60lbs x 9 - bitin ng isang rep.dropset; 35lbs x 8
Declined DB Bench Press
3 Set of 50lbs x 12
DB Inclined Flyes
3 Set of 30lbs x 10
Close Grip Bench
Set 1: 80lbs x 15
Set 2 to 4: 100lbs x 8
Rope Pushdown
3 Set of 80lbs x 12
Done...
Pull Ups
BW for 40 reps - 4 to 5 reps i guess
BB Row
Set 1: 100lbs x 15
Set 2 to 4: 150lbs x 8
Set 5: 100lbs x 15
Close Grip Lat Pulldown
3 Set of 100lbs x 10
1 Set of 80lbs x 12
Cable Row
3 Set of 80lbs x 12
EZ BAr Bicep Curls
3 Set of 60lbs x 8
1 Set of 50lbs x 10
Incliend DB Curls
3 Set of 20lbs x 8 to 10
ABS Circuit
Done
Overhead PRess
Set 1: 70lbs x 10
Set 2 to 4: 80lbs x 8
Set 5: 50lbs x 15
DB Shoulder Press
Set 1: 45lbs x 7
Set 2 to 3: 40lbs x 9
Set 4: 20lbs x 10
DB Side Lateral Raise
3 Set of 20lbs x 12
Upright Row
2 Set of 50lbs x 10
1 Set of 50lbs x 7; 3 Set wide, medium and close grip
Front Raise - EZ BAr triset to DB Rear Delt Flyes and FAce Pull
3 Set of 50lbs x 10; 20lbs x 12; 70lbs x 12
Done...
yan din workout ko mamaya after work.
shoulder + leg...