Comments

• day 4 chest shoulder triceps day 5 rest day 6 back biceps

  in 200 days Comment by juneG June 2014
• day 3 legs back biceps

  in 200 days Comment by juneG June 2014
• day 29 rest day 30 back biceps day 31 rest month 2 day 1 & 2 rest

  in 200 days Comment by juneG June 2014
• day 27 rest da7 28 ches shoulder triceps

  in 200 days Comment by juneG May 2014
• Day 24 25 rest Day 26 legs Squats 90 10 120 10 120 8 120 6 Leg press 200 12 200 10 200 10 Leg curl 35 15 2sets Leg extension 10-20 secs rest 70 70 70 70 70 70

  in 200 days Comment by juneG May 2014
• day 23 chest triceps shoulder, more focus sa chest and triceps inclined 120 10 130 8 130 8 flat benchpress 120 10 140 8 140 8 140 5 lateral raise 10s 15 10s 15 15s 12 dips 12 reps 4sets cgbp 70 10 70 10 70 10 70 10 seated press 50 12 60 10 …

  in 200 days Comment by juneG May 2014
• day 21 rest day 22 back biceps Bent Over Barbell Rows - 90 12 110 12 130 8 130 8 bw pullups wide 8 8 8 reverse flies 12-15 reps 3sets Lat Pull Down (neutral Grip) 8-10x4 Dumbbell Rows 40s 12x3 barbell curl 40 12 50 12 60 10 60 10 db curl 10…

  in 200 days Comment by juneG May 2014
• sa tingin ko sir 30 degree yung incline dun yung alternating sa focus ng shoulder and triceps ok po tapos po yung sa alternating ng volume and pyramid ayos yung idea na yun ganun na gagawin ko. kakagraduate ko lang po wala pako work and kadalasan…

  in 200 days Comment by juneG May 2014
• ay sorry sir, hindi sila ss 10-15 reps each tapos 3sets yung arnold and db press tapos hindi to failure 10-15 reps each

  in 200 days Comment by juneG May 2014
• sir ganito po pinipilit ko sundin monday legs squats 4 sets 8-12 reps leg press 4 sets 10-12reps leg curl 3sets 10-12reps leg extension 4sets 12-15 reps lunges 3sets 10reps tuesday chest shoulder triceps bb inclined 4sets 8-12reps flat be…

  in 200 days Comment by juneG May 2014
• paiba iba sir e, pero ngayon eto na ginagawa ko chest shoulder triceps 2x/week back traps biceps 2x/week legs once a week

  in 200 days Comment by juneG May 2014
• maraming salamat sir, sa totoo lang sir wala ko workout program or meal plan ginagawa ko lang gusto ko gawin sa gym at kinakain ko lang gusto ko kainin. siguro yun ang dahilan kung bakit hirap na hirap ako mag gain ng muscle ng muscle mass. salamat…

  in 200 days Comment by juneG May 2014
• day 20 chest shoulder tripces bb incline 110 10 130 8 130 8 130 6 bb flat 110 10 130 8 130 8 130 8 flies lateral seated press 40 15 70 10 70 10 70 10 arnold press dips raise tri extension tri pulldown

  in 200 days Comment by juneG May 2014
• Sir.sa taas yung current sa baba yung 62 kg ako Sana po matulungan nyo po ako tagal.ko na po kasi naghihirap sa gym :( (Image)

  in 200 days Comment by juneG May 2014
• day 18 rest day 19 back legs biceps(Quote) pero sir nung day 1 62kg lang ako ngayon 71kg na taba ata nagain hahaha

  in 200 days Comment by juneG May 2014
• sa kasamaang palad parang walang nangyari sa loob ng 144 daysday 17 chest shoulder tri bb incline 110 10 130 8 130 7 130 7 bb flat 110 10 130 8 130 7 130 6 lateral raise seated press 70 10 70 10 80 8 dips 10 10 10 db bench press arnold plate …

  in 200 days Comment by juneG May 2014
• ^ para po kasing nag failed e kya inulit ko haha.day 13 ??? day 14 chest legs tri day 15 back bi day 16 rest

  in 200 days Comment by juneG May 2014
• day 10 rest day 11 back biceps day12 shoulder

  in 200 days Comment by juneG May 2014
• day 7 rest day 8 legs day 9 chest tri

  in 200 days Comment by juneG May 2014
• day 7 back bi t bar row ws 70 12 105 12 120 12 130 10 130 10 140 10 deadlift 100 12 150 8 170 6 170 5 lat pulldown wide 95 12 110 10 120 10 120 8 120 8 db row 40s 12 4sets reverse flies bb curl db curl preacher curl 3sets

  in 200 days Comment by juneG May 2014
• Ok na po ba to exercise sa chest o kulang Bb inclined 3-4 sets 6-8 reps Bb Flat or decline 4-5 sets 6-8 reps Db press flat or inclined 3sets 12reps Dips 4-5sets 10-12reps Salamt :)

  in Official Training Q&A Thread Comment by juneG May 2014
• day 3 4 5 rest day 6 chest tri inclined 70 12 70 12 110 10 130 6 130 6 130 6 decline 140 6 140 6 140 6 140 6 140 6 db flat 40s 12 3sets dips 4 sets 8-10 reps tri extension kickback 3sets

  in 200 days Comment by juneG May 2014
• day 2 shoulder traps tri seated shoulder press 70 12 90 8 90 9 100 5 db press 40s 10 40s 10 40s 10 40s 10 lateral plate raise arnold press 3sets cgbp 70 3 sets tri pull dows kickbacks tri extension 3sets

  in 200 days Comment by juneG May 2014
• day 1 back biceps tbar row 70 12 90 12 105 10 115 10 lat pull down 80 12 100 12 115 12 120 10 120 10 db row 40s 12 4sets bw pullups 10-8 reps 3sets bb curl 40 12 50 12 50 10 50 10 preacher curl 30 12 40 10 40 10 db curl 3sets

  in 200 days Comment by juneG April 2014
• day 141 back legs shoulder day 142,143 rest day 144 chest' tri incline decline 120 140 140 140 dips db incline flies tri extension tri pulldown tri pulldown rope kickbacks

  in 200 days Comment by juneG April 2014
• day 139 rest day 140 chest bi flat 110 130 160 inclined 90 120 140 decline 100 100 100 100 db incline & flat dips flies preacher db curl hummer concentrate

  in 200 days Comment by juneG April 2014
• day 136,137 rest day 138 back shoulder bw pull up wide 10 8 8 standing press 70 10 80 8 80 7 lat pulldown seated cable row lateral arnold press plate raise shrug

  in 200 days Comment by juneG April 2014
• day 134 rest day 135 chest tri

  in 200 days Comment by juneG April 2014
• day 131,132 rest day 133 back biceps deadlift 100 12 140 8 180 6 210 4 210 4 db rows 50s 10 3sets lat pull down wide 120 10 120 8 120 8 120 7 120 6 lat pull down close 120 8 120 8 120 8 120 8 db curl bb curl 60 8 60 8 60 8 60 8 alternate 25s …

  in 200 days Comment by juneG April 2014
• day 130 chest bi incline 110 10 130 8 140 3 140 4 decline 110 10 130 6 130 6 130 7 incline db 50s 10 3sets dips 10 3sets flies 3sets db curl 3sets bb curl 60 8 60 8 60 8 60 8 db hummer curl ss preacher curl 20s 12 >> 40 8 20s 12 >>…

  in 200 days Comment by juneG March 2014
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