Can anyone suggest a muscle building program
gelhanmeen
Posts: 12
I'm 40y/o, M, 176 lbs 5'7.. My plan is to go to gym every Monday Wed And Fri. Can you guys suggest a muscle building program for me?Dati na po ako nagbubuhat ng barbells and dumbells pero nag enrol ako sa gym last Monday.. Pang Upper Body sana kasi malaki naman hita ko dahil nagbabadminton ako.. Thanks!
Comments
Monday
1. squat - 2 sets of 7 reps
2. leg press - 1 set of 7 reps
3. stiff leg dead lift - 3 sets of 7 reps
4. standing calf raises - 3 sets of 12 reps
5. crunches - 3 sets of 12 reps
Wednesday
1. inclined bench press - 2 sets of 7 reps
2. flat bench press - 2 sets of 7 reps
3. declined bench press - 2 sets of 7 reps
4. seated overhead dumbbell shoulder press - 3 sets of 7 reps
Friday
1. lateral pull down - 2 sets of 7 reps
2. one arm dumbbell row - 2 sets of 7 reps
3. dead lift - 2 sets of 7 reps
4. barbell shrug - 3 sets of 12 reps
5. standing alternate dumbbell curl - 3 sets of 7 reps
the leg press isolates the quadriceps
try to avoid dead lifts, too
suggest ko to sa inyo..
chest:
workout 1
- incline bench press 5 sets 8 to 15 reps.
- flat bench press 5 sets 8 to 15 reps.
- dumbbell pullover 5 sets 10 to 12 reps.
(mas ok kung unahin mo ung incline. at wag muna kayo mag decline at iwasan nyo rin gumamit ng mga machine for chest.)
back:
- lat pulldown (front) 5 sets 8 to 15 reps
- reverse lat pulldown 5 sets 8 to 15 reps
- cable row 3 sets 10 to 12 reps
- dumbbell pullover 3 sets 10 to 12 reps
shoulder :
- military press 5 sets 8 to 15 reps
- dumbbell bent lateral raise 5 sets 8 to 15 reps
- dumbbell side lateral raise 5 sets 8 to 15 reps
- barbell shrugs 5 sets 8 to 15 reps
chest:
workout 2
- dumbbell incline bench press 5 sets 8 to 15reps
- dumbbell flat bench press 5 sets 8 to 15 reps
- dumbbell flys 5 sets 8 to 15 reps.
always use pyramid sets.
Don't start muscles program in start.. Initially just take some exercise and starts running....
If you start muscles building without running and normal exercise then muscles building can be dangerous for your health...
how?.. why run first?
Say Wut?!? :huh:
Google Starting Strength by Mark Ripptoe, this is a good starting point. Having developed legs is not an excuse for you not to train legs.
What do you think is the biggest muscle group supports your upper body?
Stick to the basics use compound movements dont rush things on using split programs. if you can squat 300 pounds that the time you can split it up, dont use pro bodybuilders program its not suited to you, you might injured yourself. in your case you want only upper part of your body use this workout:
Bench Press
Bent over rows
Shoulder Press
Curls
Pushdown
Wrist curls
Abs :P
I agree to that!