How to Workout at HOME?

[Dothan Doe]

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Palit ug Dumbbell bro. Barato raman ni sa shop. Maka full workout nman ka with just 2 Dumbbells. I search lang sa Google para sa mga videos.

[Kulai2Kalai]

Hello bai,

Friendly advised so,Mag sogod nako ha!pamenaw!!..

You said nga definitely thin ka nga build up sa lawas.or should i say the BODY TYPE this is what you called your body type of "ECTOMORP"

The best Work out for you are?

CARDIO: Minimum amount of cardio/Cardiovascular health.para ma burn ang calories ar such a fast pace. (30 MINS.Treadmill)

Day 1 -CHEST/TRICEPS:

Bench Press - 12, 10, 10, 8
Incline Dumbbell Press - 3x10
Dumbbell Fly - 2x12
Dips - 12, 10, 10, 8
Skull Crushers, on incline bench - 3x10

Day 2 - Back/Biceps:

Wide-grip lat pulldowns, or pull-ups - 12, 10, 10, 8
Bent over barbell rows - 12, 10, 10, 8
Dumbbell rows - 3x10
Standing barbell curls - 12, 10, 10, 8
Alternating dumbbell curls - 2x10

Day 3 - Legs/Shoulders:

Barbell squats - 12, 10, 10, 8
Leg press - 3x10
Leg extensions - 3x10
Lying leg curls - 3x10
Calf raises, on Smith machine - 12, 10, 10, 8
Barbell Shoulder Press - 12, 10, 10, 8
Lateral raises, with dumbbells - 3x10
Upright rows, with dumbbells - 3x10

High Rep Ab Day:

Crunches - 3x25

Superset with
Reverse Crunches - 3x25

Low Rep Ab Day:

Exercise ball crunch, with weight behind head - 3x12

Superset with
Hanging leg raises, with ankle weight if necessary - 3x12

Optional Superset Day:

Bench Press - 3x12, with Bent over barbell rows - 3x12
Lat pulldowns - 3x12, with Dumbbell shoulder press - 3x12
Skull Crushers - 3x12, with Standing barbell curls - 3x12

[nightstalker_kevin]

Hello bai,

Friendly advised so,Mag sogod nako ha!pamenaw!!..

You said nga definitely thin ka nga build up sa lawas.or should i say the BODY TYPE this is what you called your body type of "ECTOMORP"

The best Work out for you are?

CARDIO: Minimum amount of cardio/Cardiovascular health.para ma burn ang calories ar such a fast pace. (30 MINS.Treadmill)

Day 1 -CHEST/TRICEPS:

Bench Press - 12, 10, 10, 8
Incline Dumbbell Press - 3x10
Dumbbell Fly - 2x12
Dips - 12, 10, 10, 8
Skull Crushers, on incline bench - 3x10

Day 2 - Back/Biceps:

Wide-grip lat pulldowns, or pull-ups - 12, 10, 10, 8
Bent over barbell rows - 12, 10, 10, 8
Dumbbell rows - 3x10
Standing barbell curls - 12, 10, 10, 8
Alternating dumbbell curls - 2x10

Day 3 - Legs/Shoulders:

Barbell squats - 12, 10, 10, 8
Leg press - 3x10
Leg extensions - 3x10
Lying leg curls - 3x10
Calf raises, on Smith machine - 12, 10, 10, 8
Barbell Shoulder Press - 12, 10, 10, 8
Lateral raises, with dumbbells - 3x10
Upright rows, with dumbbells - 3x10

High Rep Ab Day:

Crunches - 3x25

Superset with
Reverse Crunches - 3x25

Low Rep Ab Day:

Exercise ball crunch, with weight behind head - 3x12

Superset with
Hanging leg raises, with ankle weight if necessary - 3x12

Optional Superset Day:

Bench Press - 3x12, with Bent over barbell rows - 3x12
Lat pulldowns - 3x12, with Dumbbell shoulder press - 3x12
Skull Crushers - 3x12, with Standing barbell curls - 3x12

Hi Sir,

Thank you so much for the procedures.

As of now, I can only manage to do this workout at home and due to limited resources in terms of money I couldn't buy all the equipment you stated.

Probably, I could make use of those if ever I have time to go to gym.

You really had very interesting way of doing it, do you have any other way of doing the same output considering I have limited resources?

Thank you so much in advance sir..

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Palit ug Dumbbell bro. Barato raman ni sa shop. Maka full workout nman ka with just 2 Dumbbells. I search lang sa Google para sa mga videos.

Yes sir, I was planning to do so..

Does lifting this small weights would give the same output like those bigger one's?

I mean if we have to balance it, like instead of lifting bigger one's, prolong lifting those lighter one..

Thank you so much for the suggestion..

- - - Updated - - -

You can get started with just simple bodyweight exercises. Assuming you're a beginner and young, you'll see results only doing pushups and pullups. Try doing as many of each as you can, three times, resting a couple minutes between each set. Do this every day and you will get stronger every day.

To really start gaining lean mass though, you will need to start lifting weights. Dumbbells are easier to manage at home.

If you start exercising you will need to eat more to fuel the extra activity, particularly protein rich foods. These include fish, meat, eggs, milk, peanuts, mongos.

Great tip sir..

I really know I can make use of this one...most especially if you have procedures in doing everything..

Thank you so much sir..

[Melisa]

motivation + work out equipments but not necessary,,,theres always a no equipment workout

[luigie2x]

A pair of dumb bells and daghan kaayo na pagkaon. You need to eat eat eat and eat para mudako ka/

[porbidaman]

Calisthenics pud diay bro...

[P-Chan]

pwede pud ka mag yoga... all you need is a yoga mat and download ra ka ug free app called down dog

[rogen12]

A toned, flat tummy is a goal many of us and so I tried a lot of ways on how to have a nice tummy. Initially I tried some drugs but it didn't worked for me. I tried running for months but the effect was really slow for me. It took me a long time to realize that exercise is not applicable for everyone. Several years ago I had a full tummy tuck after losing almost 80lbs. I have always been very conscience of my belly, for as long as I can remember i've carried extra fat there. I really hated the fact that I have saggy, unaesthetic skin. Dieting wasn't working for me. I really wanted to have a flat belly and so having a tummy tuck was a very easy decision for me. Two years out and Iím still super happy with the results. Thanks to filipino doctor, Dr Rino Lorenzo who did the surgery in Manila. He was really very nice and made me very comfy throughout my TT experience. I really love the new me!

[maxedservice999]

Hahaha! It seems my workout at home dont work anymore I need to go directly to the Gym!

[shewholovesthebeach]

Try to download the Sworkit App. It might help you with your workout routines at home. ��