Workout Program

[haroldjizdeortega]

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pag 5 years pana oi

ahhhhh kadugay sad. august bya ka mi post ato kuya.

[JedDaIron]

bro pag suway og 4-5 day bodybuilding split kung humana ka sa imo program

sample 4 day split:
monday:chest/tris
incline bb bench press:8x3
flat db bench press:8x3
incline db flyes:12x3
weighted dips:10x3
skullcrushers:10x3
tricep pushdown:12x3

tuesday:back/bis
wide grip pullups:12x3
bent over bb rows:8x3
lat pulldowns:10x3
t-bar rows:8x3
deadlifts:5x2
alt. db curls:12x3
preacher curls:10x3

wednesday:off/cardio

thursday:shoulders/traps
seated bb/smith military press:8x3
seated db military press:10x3
db side lateral raises:!2x3
rear delt flyes:12x3
bb shrugs:12x4
db shrugs:10x3

friday:legs
squats:8x3
leg extension:!2x3
leg press:10x3
romanian deadlift:8x2
hamstring curl:12x3
standing calf raise machine:12x5

i dont recommend execises like upright rows(ur just asking for a rotar cuff injury :P) and also behind the neck pressing

you could also try fst-7 on lagging bodyparts
ex. chest
incline bb:8x3
flat db:10x3
dips:12x3
incline flyes:12x3
pec deck/cable crossovers:12x7

so u usually get the blood pumping into the muscle for growth since the blood transports nutrients..u could also not finish the sets w/ 7's as long as you feel like ur muscles r gonna explode lulz

[jologz]

@JedDaIron: nice program! I'll try your suggestion in finishing the set w/ 7 especially sa pecs kay wala ko nasatisfy sa porma sa ako chest..bulky sa outer and lower part pero gamay ra ug mass sa inner and upper parts..I've read na close grip press could increase inner pecs size and as well as using the pec deck..so i'll try your suggestion..thanks! =)

[JedDaIron]

@JedDaIron: nice program! I'll try your suggestion in finishing the set w/ 7 especially sa pecs kay wala ko nasatisfy sa porma sa ako chest..bulky sa outer and lower part pero gamay ra ug mass sa inner and upper parts..I've read na close grip press could increase inner pecs size and as well as using the pec deck..so i'll try your suggestion..thanks! =)

Inner chest gets hits with db presses, cable crossovers and pec deck...close grip bench is mainly for triceps but is still a compund exercise(also hits chest and shoulders)

[CaseyR.]

Murag ngka nindut na ni nga thread da. Keep it coming mga bro. hehehe.

[wrongnike]

@JedDaIron - i can't workout for 4 days. do you have a 3 days workout?

[JedDaIron]

@JedDaIron - i can't workout for 4 days. do you have a 3 days workout?

you could try push/pull/legs split..whats ur goal man, gain mass or lose weight?


example push/pull/legs routine

mondayush(Chest/tris/shoulders)

Incline BB Bench Press:8x3
Dips/DB Flyes:10x3
Tricep Pushdown:10x3
Close grip Bench Press:8x3
Seated BB Military Press:8x3
DB Side Lateral Raises:12x3

Tuesday:off

wednesdayull(back/bis/traps)

Pullups/Lat Pulldowns:12x3
BB Rows:8x3
Seated Cable Rows:10x3
bb shurgs:15x3
db curls:10x3
preacher curls:10x3

thursday:rest

friday:legs(quads/hams/calves)

squats:8x3
leg press:12x3
romanian deadlift:8x3
hamstring curls:12x3
calf raise machine:15x4

[thaDUKE]

no pain no gain

kailangan gyud mag workout mao ni ang bisyo na kailan og disiplina

[inna-iks]

Murag ngka nindut na ni nga thread da. Keep it coming mga bro. hehehe.

Huhu... Tabangi lagi ko work out lagi.... Manambok nako.. Mulingi na lain ako uyab... Huhu....

Paranoid na ky ko. Oh well. Ambot ani, sit ups?

[wrongnike]

ano gs2 mo na program? weight loss?