The Garam BODY

Hi guyz i want to be ripped please teach me a routine and advice me about what to do and eat maybe? ill upload later my pics thanks please do help

Comments

  • SmallWIJISmallWIJI Posts: 742B-Class
    welcome sa PBB Bro
  • HappenHappen Posts: 9
    Pa Advice po..Gusto ko po yung lean body.
    ito po routine ko.
    Monday:Chest,Triceps
    benchpress,
    incline dumbbell press,
    flat dumbbell flys,
    dumbbell pullover.

    One arm tricep extension,
    Dumbble tricpe extension,
    Tricep kickback.

    Tuesday:Back,Biceps
    lat pulldowns,
    seated rows,
    back lat pull downs,
    close grip latpulldown,
    straight arm latpullldown,
    bent rows,
    one arm dumbell rows.

    ez bar/curl bar curls,
    concentration,
    hammer.

    Wednesday:Shoulders,traps
    machine press,
    dumbbell press,
    arnold press,
    lateral raises,
    front lateral raises,
    upright row,
    dumbbell shrugs.

    Thursday:Legs

    Squat,
    lying leg curl,
    leg extention,
    leg press.
    Tapos po may 2 days rests po ako.
    nag babalak po akong palitan yan ng 5X5 training.

    Monday:Back squats, Bench press, Deadlifts.
    Wednesday:Back squats, Bench press, Pullups.
    Friday:Back squats, Bench press, Rows.
  • rtravino29rtravino29 Posts: 1,549
    I don't see anything wrong with your routine, it doesn't matter what routine you use bro, it's how you kill it. Now, about having a lean body, 167 lbs at 5'9 . halos pareho tayo nang weight, 5'8 at 165 lbs naman ako . Unfortunately skinny fat ako ( fuck up nutrition ) di ko lang sure sa yo bro since wala kang posted na pic.
  • OhsnapOhsnap Posts: 425
    Welcome bro :)
  • brylle_55brylle_55 Posts: 166C-Class
    Post ka pics mo bro @happen para makita namin KEEP IT UP men
  • HappenHappen Posts: 9
    @rtravino29 thanks po,problema ko rin po yung diet kung pano yung proper,para narin makapagbawas ng timbang.tabain din po kasi ako.post nalang po ako sa sunod ng pic.
  • LazarLazar Posts: 565
    Welcome sa PBB!

    Question bro, ilang sets yung exercise mo sa back specially on lat pulldowns?
  • rtravino29rtravino29 Posts: 1,549
    thanks po,problema ko rin po yung diet kung pano yung proper,para narin makapagbawas ng timbang.tabain din po kasi ako.post nalang po ako sa sunod ng pic.

    well, my take on diet is simple

    if you wanna lose weight > eat less
    if you wanna get big > eat more
    pero..

    if you wanna lose fat while bulking > problema ko to, LOL!
  • HappenHappen Posts: 9
    Lazar wrote:
    Welcome sa PBB!

    Question bro, ilang sets yung exercise mo sa back specially on lat pulldowns?
    @Lazar 3 sets 12 reps.po pala lahat yan.maganda po ba yung 15-12-10?
    rtravino29 wrote:
    thanks po,problema ko rin po yung diet kung pano yung proper,para narin makapagbawas ng timbang.tabain din po kasi ako.post nalang po ako sa sunod ng pic.

    well, my take on diet is simple

    if you wanna lose weight > eat less
    if you wanna get big > eat more
    pero..

    if you wanna lose fat while bulking > problema ko to, LOL!

    yan din sana gusto ko losing fat while bulking.haha
  • LazarLazar Posts: 565
    ah okay ...kasi parang nadadamihan lang ako sa lat pulldowns mo ... plus deadlft and pull-ups/chin-ups are missing
  • SmallWIJISmallWIJI Posts: 742B-Class
    Bro, Post ka ng current pics mo para may reference.

    Regarding lean bulk lahat kami dito ito pinapangarap namin dahil napakahirap nito hehe! :sport:
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