Whats your Workout Program? Gym routine...opinions and ideas

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Sauna pataka lang ko...tirahon nako tanan ma huna-hunaan. Way program2x...ni gain man hinoon ko ato. Pero karon nag usab nako ug program aron kuno mas pas-pas o dali human dunay naka suggest nako. hehe..

T TH S ra man jud na akong sched permi..so ing-ani:

T = Chest, Tricep, ug Abs/belly
TH = Shoulder and Delt, Bicep, Back.
S = Chest, Tricep, ug Abs/belly

ig ka sunod nga week, balihon na sad nako. Dili nako tig tira ug legs kay ok ra man akong legs sa akong paminaw.

[kayeekahmeel]

Every workout mg:
1. stretching
2. Elliptical trainer
3. exercise pra sa abs
4. cross train with my trainor (kana f tarong ako tog)
5. boxing or Muay Thai

[power gym]

monday chest,triceps,abs.tuesday back,biceps Wednesday shoulder,legs.thursday rest.friday start again chest this my routine.ok ba ig ani nga routine.

[Lord_Ac]

Wendler 5/3/1 + Crossfit.

[Chrysley]

Can anyone here coach me on proper bulking diet? It's one area I have the least amount of knowledge when it comes to fitness. I feel like I'm eating wrong most of the time. XD

[luigie2x]

im new and my trainor told me to try stronglift 5x5.

[lifebook11]

Can anyone here coach me on proper bulking diet? It's one area I have the least amount of knowledge when it comes to fitness. I feel like I'm eating wrong most of the time. XD

Tanawa ang post sa ubos... Stronglift or is a very good routine for beginners. It can help you develop strength and growth. Linear progression ni siya so mag cge jud ka ug add sa weights making you gain more strength and build muscle. Ayaw lang jud kalimti ang diet, mao ni pinaka importante sa pag workout2x, if you want to grow, eat more than your daily requirement.

Naay daghan articles and website online dedicated Stronglift. If ganahan kag orig routine follow Starting Strength. Basically pareho rana sila, pero mao ni ang orig.

im new and my trainor told me to try stronglift 5x5.

Nindot na nga routine para beginner as stated above. There are other modifcations sa routine pero same principle.

[Kulai2Kalai]

Day 1(MON): Full body (Chest, shoulders, back, biceps, triceps, abs, legs, calves)2-4 sets, 10-12 reps
Day 2(TUE): Rest
Day 3(WED): Full body (Legs, calves, back, abs, shoulders, chest, biceps, triceps)2-4 sets, 10-12 reps
Day 4(THU): Rest
Day 5(FRI): Full body (Back, chest, legs, triceps, biceps, calves, shoulders, abs)2-4 sets, 10-12 reps
Day 6(SAT): Rest
Day 7(SUN: Recovering with low carbs ang more l-carnatine

[Palos]

After a year and a half nga layoff went back to the gym to do 5x5 again. 2 months in, great strength gains

[jdbebz]

Monday, Wens, Fri

Chest
Inclined Press 3 set x 12reps
Bench Press 3 set x 12reps
Chest Flys 3 set x 12reps
Military Press 3 set x 12reps
PullOver 3 set x 12reps

Back

Cable pull reverse 3 set x 12reps
Seated Row 3 set x 12reps
Single Row 3 set x 12reps
Deadlift 3 set x 12reps

Shoulder

Front Raise 3 set x 12reps
Side Raise 3 set x 12reps
Arnold Press 3 set x 12reps

Tues,Thurs, Sat

Leg

Extension 3 set x 12reps
Squat 3 set x 12reps

Bicept

Preacher curl 3 set x 12reps
dumbbell alternate curl 3 set x 12reps
Machine Cable curl 3 set x 12reps
Concentration 3 set x 12reps

Abs

Situp 3 sets x 20 reps
Crunches machine 3 sets x 20 reps
knee ins 3 sets x 20 reps
Legraise 3 sets x 20 reps
planking 60 sec x 3 sets