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k_y_l_e

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k_y_l_e
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  • newbie 40 day progress

    Magandang araw po sa ating lahat. I am so new to training my body po. I have been a fan of bodybuilding ever since pero ngaun ngaun lang aq nagka-lakas ng loob para subukan to. Im an introvert and is kept to myself all the time. I don't have a trainer, tinulungan lang po aq ng isang mabait na tao sa gym kung paanu magbuhat ng mejo maaus and after that, puro kapa nlng po lahat. I joined this group po para magkaroon aq ng idea sa kung anu ang gagawin q for the next months po dahil wala tlga aqng idea. I swear. MArami nmang articles at videos sa youtube kaso mas gusto q sana ng advice na mula sa kapwa q Pilipino.

    Hero po ung mga ginagawa q for the last month (eto po ang sinabi saking gawin nung mabait na tao sa gym for the month):

    MONDAY:
    Inclined bench press: 5x5
    inclined dumbell flyes: 5x5
    cable flyes: 5x5
    push ups: 12x3
    Skullcrushers: 5x5
    cable push-downs: 5x5
    tricep overhead extension" 5x5
    dips: 5x5

    WEDNESDAY:
    Deadlift: 5x5
    narrow grip Lat pull down: 5x5
    t-bar row: 5x5
    one arm dumbell row" 5x5
    ez bar curl: 5x5
    seated inclined dumbell curls: 5x5
    hammer curl: 5x5

    FRIDAY:
    Dumbell Shoulder Press: 5x5
    Side lateral raise: 12 x 3
    front lateral raise: 12x3
    Seated Bent-Over Rear Delt Raise: 12x3
    upright rows: 5x5

    SATURDAY:
    Squats: 5x5
    Lunges: 5x5
    Leg Press: 5x5
    leg curl: 5x5
    CAlf Raise: 5x5