Shoulders, Traps, Calves
Dumbbell Shoulder Press 4 x 9-11=40lbs each arm
Smith Machine Upright Row 3 x 9-11=70lbs
One-Arm Cable Lateral Raise 3 x 9-11=30lbs each arm
Bent-Over Lateral Raise 3 x 9-11=20lbs each arm
Barbell Shrug 4 x 9-11=100lbs
Seated Calf Raise 4 x 15-20 = 100lbs
Leg Press Calf Raise 4 x 15-20=100lbs
Legs and Abs
Squat 4 x 9-11 = 120lbs
Front Squat 3 x 9-11 = 80lbs
Leg Extension 3 x 9-11 = 100lbs
Romanian Deadlift 4 x 9-11 = 140lbs
Seated Leg Curl 3 x 9-11=100lbs
Hanging Leg Raise 3 x 15-19*= BW
Weighted Crunch 3 x 15-19= BW+35lbs
Side Plank 3 x 75 sec.
Shortcut To Size: Phase 2, Week 6, Day 39 & 40 --- DONE !at last something for myself..went to CnC knina with my bestfriend..bought my first ever stack :^^ bulk n nmn binili mukang magkakasya nmn sia more than a month bka mka 2 pa..ill upload the pics tom..pero eto cla : 10lbs mutant whey,1kg dymatize crea,kirkland daily multi,kirkland fishoil..whew..hope this stack works for me..
@emon approx 5-6k bro mtagal kong pinagisipan at pinagipunan yan haha mtgal ko din ggmitin yan eh..anyway thanks :^^
@jettie ung multi 700 ko nkuha..ung pm7 multiple source protein eh better ask sir mighty haha konti lng kc diff ng price tas ung crea cell volumizer bro ska recovery :^^
^ yung drop set ko sir is unloading at least 20 or 30 % of the weight..so kung 150lbs ung bench ko magiging 120 n lng :^^ tas its done immediately after the last set nga pagtanggal ng weight buhat kagad hehe
Cheap? Cheap p b yang stack n yan..haha mahal n yan sakin sir..but lets see kung eepekto haha pang mtagalan n nmn din yan..
Cheap kumpara sa ibang brands.
Sa multivits pa lang e, P700 for 500 days lol.
Mahigit piso lang kada tablet. Mas mahal pa mga revicon, enervon.
Fish oil ganun din, bili ka generics na fish oil 3-4 pesos. Yan Mahigit piso lang lol
Ok lang yan matagal mo nmn kasi magagamit yan kesa patingi tingi bili. Good decision.
Comments
Dumbbell Shoulder Press 4 x 9-11=40lbs each arm
Smith Machine Upright Row 3 x 9-11=70lbs
One-Arm Cable Lateral Raise 3 x 9-11=30lbs each arm
Bent-Over Lateral Raise 3 x 9-11=20lbs each arm
Barbell Shrug 4 x 9-11=100lbs
Seated Calf Raise 4 x 15-20 = 100lbs
Leg Press Calf Raise 4 x 15-20=100lbs
Legs and Abs
Squat 4 x 9-11 = 120lbs
Front Squat 3 x 9-11 = 80lbs
Leg Extension 3 x 9-11 = 100lbs
Romanian Deadlift 4 x 9-11 = 140lbs
Seated Leg Curl 3 x 9-11=100lbs
Hanging Leg Raise 3 x 15-19*= BW
Weighted Crunch 3 x 15-19= BW+35lbs
Side Plank 3 x 75 sec.
Shortcut To Size: Phase 2, Week 6, Day 39 & 40 --- DONE !at last something for myself..went to CnC knina with my bestfriend..bought my first ever stack :^^ bulk n nmn binili mukang magkakasya nmn sia more than a month bka mka 2 pa..ill upload the pics tom..pero eto cla : 10lbs mutant whey,1kg dymatize crea,kirkland daily multi,kirkland fishoil..whew..hope this stack works for me..
@dim - tagal ko pinagipunan dn yan sir..mas ok tlga pag bulk :^^
@emon approx 5-6k bro mtagal kong pinagisipan at pinagipunan yan haha mtgal ko din ggmitin yan eh..anyway thanks :^^
@jettie ung multi 700 ko nkuha..ung pm7 multiple source protein eh better ask sir mighty haha konti lng kc diff ng price tas ung crea cell volumizer bro ska recovery :^^
Chest , Triceps, Calves
Bench Press 4 x 6-8 = 150lbs
Incline Dumbbell Press 3 x 6-8 = 120lbs
Dumbbell Flye 3 x 6-8 =80lbs
Incline Cable Cable Flye 3 x 6-8 = 90lbs
Triceps Pressdown 3 x 6-8 = 130lbs
Dumbbell Overhead Triceps Extension 3 x 6-8 = 50lbs
Cable Lying Triceps Extension 3 x 6-8 = 100lbs
Smith machine Calf Raise 4 x 10-14 = 175lbs
Seated Calf Raise 4 x 10-14 = 140lbs
Shortcut To Size: Phase 2, Week 7, Day 43 --- DONE !
Same brand tayo... meron na din kasi akong Mutant hehe
Back, Biceps, Abs
Dumbbell Bent-Over Row 4 x 6-8 = 60lbs each arm
Behind-Neck Pulldown 3 x 6-8 = 130lbs
Seated Cable Row 3 x 6-8 = 130lbs
Reverse-Grip Pulldown 3 x 6-8 = 130lbs
Barbell curl 4 x 6-8 = 55lbs
Preacher Curl 3 x 6-8 = 45lbs
Behind-Back Cable Curl 3 x 6-8 = 40lbs each arm
Weighted Hip Thrust* 3 x 10-14 =BW
Cable Crunch 3 x 10-14 =bw +80lbs
Cable Oblique Crunch 3 x 10-14 =bw+80lbs
Shortcut To Size: Phase 2, Week 7, Day 43 --- DONE !
note:pag naglog pla ako hndi un ung gnwa ko that day usually late log ako lagi kya mnsan may mgksma na :^^
Cheap kumpara sa ibang brands.
Sa multivits pa lang e, P700 for 500 days lol.
Mahigit piso lang kada tablet. Mas mahal pa mga revicon, enervon.
Fish oil ganun din, bili ka generics na fish oil 3-4 pesos. Yan Mahigit piso lang lol
Ok lang yan matagal mo nmn kasi magagamit yan kesa patingi tingi bili. Good decision.
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