sir i found this here sa PBB. I will try this sana ma kaya.
[size=medium]The Reg Park Beginner Routine[/size]
Here is a workout that he and Arnold used with great success (provided by Kaya Park, Reg’s grandson)
Workout A
Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Wrist Work (Grip Work) 2×10
Calves 2×15-20
Workout B
Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, etc
Reg Park’s Power Training
Schedule 1 – To be performed 3x/week for 4 weeks then a one-week complete layoff before continuing onto Schedule 2
Back Squat – 5×5 (increasing weight each set – max full-range weight on 3rd set, 1/2 Squats* on 4th set, 1/4 Squats on 5th set)
Bench Press – 5×5
Power Clean – 8×2 (working up to max weight)
Press Behind-Neck – 5×5
Barbell Curl – 3×5 strict, add 20-30lbs then 2×5 cheat curls
Once a week, on a day by itself: Deadlift – working up in singles to a top weight.
*Also, it’s important to note that Park and others of his day did Olympic Weightlifting style deep Squats. What he called 1/2 Squats are roughly what most people would consider Parallel Squats today.
Schedule 2 – To be performed 3x/week for 4 weeks.
Front Squat – 5×5
Clean and Press – warm-up 2 sets of 2, 5×2 stabilizing sets. Optional: Perform 2 more sets of 3 Push Jerks on days you feel strong.
Upright Row (slightly wider than shoulder-width grip) – 5×5
Parallel Bar Dips – 5×8
Dumbbell Curls – 5×5
Once a week, on a day by itself: Deadlift – working up in singles to a top weight
Wag yan hanap ka ng beginner program kailangan mo ng proper form and technique sa pag execute ng ibang lifts dyan. such as clean and press, front squats, power cleans stick to basic compounds google ka pa o search dito sa forum.
Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Wrist Work (Grip Work) 2×10
Calves 2×15-20
Workout B
Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, etc
Comments
[size=medium]The Reg Park Beginner Routine[/size]
Here is a workout that he and Arnold used with great success (provided by Kaya Park, Reg’s grandson)
Workout A
Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Wrist Work (Grip Work) 2×10
Calves 2×15-20
Workout B
Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, etc
Reg Park’s Power Training
Schedule 1 – To be performed 3x/week for 4 weeks then a one-week complete layoff before continuing onto Schedule 2
Back Squat – 5×5 (increasing weight each set – max full-range weight on 3rd set, 1/2 Squats* on 4th set, 1/4 Squats on 5th set)
Bench Press – 5×5
Power Clean – 8×2 (working up to max weight)
Press Behind-Neck – 5×5
Barbell Curl – 3×5 strict, add 20-30lbs then 2×5 cheat curls
Once a week, on a day by itself: Deadlift – working up in singles to a top weight.
*Also, it’s important to note that Park and others of his day did Olympic Weightlifting style deep Squats. What he called 1/2 Squats are roughly what most people would consider Parallel Squats today.
Schedule 2 – To be performed 3x/week for 4 weeks.
Front Squat – 5×5
Clean and Press – warm-up 2 sets of 2, 5×2 stabilizing sets. Optional: Perform 2 more sets of 3 Push Jerks on days you feel strong.
Upright Row (slightly wider than shoulder-width grip) – 5×5
Parallel Bar Dips – 5×8
Dumbbell Curls – 5×5
Once a week, on a day by itself: Deadlift – working up in singles to a top weight
Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Wrist Work (Grip Work) 2×10
Calves 2×15-20
Workout B
Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, etc
pde po ba to for 1 month?
Paano ko po malalaman kung enough yung food na kinakain ko dun sa routine na gagawin ko?
Bali 3 x week po yung workout ko. Then yung program ko is 3sets 10-12reps. Bali 8 months na po ako sa gym. New program po yung gagawin ko.
Salamat po