Bodybuilding exercise Guide with animated pictures

nrg500

<b>Chest:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html"; target="_blank">Barbell Bench Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralSternal/BBDeclineBenchPress.html"; target="_blank">Decline Barbell bench Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html"; target="_blank">Incline Barbell Bench Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html"; target="_blank">Dumbbell Bench Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralSternal/DBDeclineBenchPress.html"; target="_blank">Decline Dumbbell Bench Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html"; target="_blank">Dumbbell Incline Bench Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralSternal/DBPullover.html"; target="_blank">Dumbbell Pullovers</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralSternal/DBFly.html"; target="_blank">Dumbbell Flyes</a><br>
<br>
<b> Back:</b><br>
<a rel="nofollow" href="http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html"; target="_blank">Barbell Dead Lifts</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/Clean.html"; target="_blank">Cleans</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html"; target="_blank">Chin-up</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/LatissimusDorsi/WtPullup.html"; target="_blank">Pull-up</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/LatissimusDorsi/WtRearPullup.html"; target="_blank">Behind The Neck Pull-up</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html"; target="_blank">Lat Pulldown</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html"; target="_blank">Dumbbell Rows</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html"; target="_blank">Barbell Bent-Over Row</a><br>
<br>
<b> Thighs:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Quadriceps/BBFullSquat.html"; target="_blank">Barbell Back Squat</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html"; target="_blank">Barbell Front Squat</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Quadriceps/BBLunge.html"; target="_blank">Barbell Lunge</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Quadriceps/SL45LegPress.html"; target="_blank">45º Leg Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Quadriceps/SLHackSquat.html"; target="_blank">Hack Squat</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html"; target="_blank">Straight-Leg Dead Lift</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html"; target="_blank">Good Morning</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Hamstrings/BBGluteHamRaise.html"; target="_blank">Glute/Ham Raise</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html"; target="_blank">Lying Leg Curl</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html"; target="_blank">Seated Leg Curl</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Hamstrings/LVStandingLegCurl.html"; target="_blank">Standing Leg Curl</a><br>
<br>
<b> Deltoids:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/DeltoidAnterior/BBShoulderPress.html"; target="_blank">Barbell Shoulder Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html"; target="_blank">Military Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html"; target="_blank">Dumbbell Shoulder Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html"; target="_blank">Dumbell Lateral Raise</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/PushPress.html"; target="_blank">Push Press</a><br>
<br>
<b> Biceps:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Biceps/BBCurl.html"; target="_blank">Barbell Curls</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Biceps/CBCurl.html"; target="_blank">Cable Curl</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Biceps/DBCurl.html"; target="_blank">Dumbbell Curl</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Biceps/DBInclineCurl.html"; target="_blank">Dumbbell Incline Curl</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Biceps/LVCurl.html"; target="_blank">Machine Curl</a><br>
<br>
<b> Triceps:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html"; target="_blank">Close-Grip Bench Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Triceps/BBLyingTriExt.html"; target="_blank">Lying French Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Triceps/BBTriExt.html"; target="_blank">Barbell Overhead Extensions</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Triceps/DBTriExt.html"; target="_blank">Dumbbell Overhead Extensions</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Triceps/WtBenchDip.html"; target="_blank">Bench Dips</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Triceps/WtTriDip.html"; target="_blank">Tricep Dips</a><br>
Reverse-Grip Bench Press<br>
<br>
<b> Forearms:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html"; target="_blank">Hammer Curls</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/WristExtensors/BBReverseWristCurl.html"; target="_blank">Reverse Wrist Curl</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/WristFlexors/BBWristCurl.html"; target="_blank">Wrist Curl</a><br>
<br>
<b> Abs:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html"; target="_blank">Crunch</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/RectusAbdominis/WtVerticalLegHipRaise.html"; target="_blank">Knee Raises</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Obliques/WtTwistingCrunch.html"; target="_blank">Twisting Crunch</a><br>
<br>
<b> Calves:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html"; target="_blank">Barbell Calf Raises</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Gastrocnemius/LVStandingCalfRaise.html"; target="_blank">Standing Calf Raises</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Gastrocnemius/SLSeatedCalfPress.html"; target="_blank">Calf Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Soleus/LVSeatedCalfRaise.html"; target="_blank">Seated Calf Raises</a><br>
<br>
<b> Trapezius:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html"; target="_blank">Barbell Shrug</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/TrapeziusUpper/TBShrug.html"; target="_blank">Trap bar Shrug</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html"; target="_blank">Dumbbell Shrug</a><br>
<br>
<b> Olympic Lifts:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/CleanAndJerk.html"; target="_blank">Clean and Jerk</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/HighPull.html"; target="_blank">High Pulls</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/SplitJerk.html"; target="_blank">Split Jerk</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/Snatch.html"; target="_blank">Snatch</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/OverheadSquat.html"; target="_blank">Overhead Squat</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/HangClean.html"; target="_blank">Hang Cleans</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/HangJumpShrug.html"; target="_blank">Hang Jump Shrug</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/Clean.html"; target="_blank">Cleans</a>

boss_j

-updated

red

nrg500 wrote:

<b>Chest:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html"; target="_blank">Barbell Bench Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralSternal/BBDeclineBenchPress.html"; target="_blank">Decline Barbell bench Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html"; target="_blank">Incline Barbell Bench Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html"; target="_blank">Dumbbell Bench Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralSternal/DBDeclineBenchPress.html"; target="_blank">Decline Dumbbell Bench Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html"; target="_blank">Dumbbell Incline Bench Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralSternal/DBPullover.html"; target="_blank">Dumbbell Pullovers</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/PectoralSternal/DBFly.html"; target="_blank">Dumbbell Flyes</a><br>
<br>
<b> Back:</b><br>
<a rel="nofollow" href="http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html"; target="_blank">Barbell Dead Lifts</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/Clean.html"; target="_blank">Cleans</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html"; target="_blank">Chin-up</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/LatissimusDorsi/WtPullup.html"; target="_blank">Pull-up</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/LatissimusDorsi/WtRearPullup.html"; target="_blank">Behind The Neck Pull-up</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html"; target="_blank">Lat Pulldown</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html"; target="_blank">Dumbbell Rows</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html"; target="_blank">Barbell Bent-Over Row</a><br>
<br>
<b> Thighs:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Quadriceps/BBFullSquat.html"; target="_blank">Barbell Back Squat</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html"; target="_blank">Barbell Front Squat</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Quadriceps/BBLunge.html"; target="_blank">Barbell Lunge</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Quadriceps/SL45LegPress.html"; target="_blank">45º Leg Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Quadriceps/SLHackSquat.html"; target="_blank">Hack Squat</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html"; target="_blank">Straight-Leg Dead Lift</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html"; target="_blank">Good Morning</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Hamstrings/BBGluteHamRaise.html"; target="_blank">Glute/Ham Raise</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html"; target="_blank">Lying Leg Curl</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html"; target="_blank">Seated Leg Curl</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Hamstrings/LVStandingLegCurl.html"; target="_blank">Standing Leg Curl</a><br>
<br>
<b> Deltoids:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/DeltoidAnterior/BBShoulderPress.html"; target="_blank">Barbell Shoulder Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html"; target="_blank">Military Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html"; target="_blank">Dumbbell Shoulder Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html"; target="_blank">Dumbell Lateral Raise</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/PushPress.html"; target="_blank">Push Press</a><br>
<br>
<b> Biceps:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Biceps/BBCurl.html"; target="_blank">Barbell Curls</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Biceps/CBCurl.html"; target="_blank">Cable Curl</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Biceps/DBCurl.html"; target="_blank">Dumbbell Curl</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Biceps/DBInclineCurl.html"; target="_blank">Dumbbell Incline Curl</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Biceps/LVCurl.html"; target="_blank">Machine Curl</a><br>
<br>
<b> Triceps:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html"; target="_blank">Close-Grip Bench Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Triceps/BBLyingTriExt.html"; target="_blank">Lying French Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Triceps/BBTriExt.html"; target="_blank">Barbell Overhead Extensions</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Triceps/DBTriExt.html"; target="_blank">Dumbbell Overhead Extensions</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Triceps/WtBenchDip.html"; target="_blank">Bench Dips</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Triceps/WtTriDip.html"; target="_blank">Tricep Dips</a><br>
Reverse-Grip Bench Press<br>
<br>
<b> Forearms:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html"; target="_blank">Hammer Curls</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/WristExtensors/BBReverseWristCurl.html"; target="_blank">Reverse Wrist Curl</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/WristFlexors/BBWristCurl.html"; target="_blank">Wrist Curl</a><br>
<br>
<b> Abs:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html"; target="_blank">Crunch</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/RectusAbdominis/WtVerticalLegHipRaise.html"; target="_blank">Knee Raises</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Obliques/WtTwistingCrunch.html"; target="_blank">Twisting Crunch</a><br>
<br>
<b> Calves:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html"; target="_blank">Barbell Calf Raises</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Gastrocnemius/LVStandingCalfRaise.html"; target="_blank">Standing Calf Raises</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Gastrocnemius/SLSeatedCalfPress.html"; target="_blank">Calf Press</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/Soleus/LVSeatedCalfRaise.html"; target="_blank">Seated Calf Raises</a><br>
<br>
<b> Trapezius:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html"; target="_blank">Barbell Shrug</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/TrapeziusUpper/TBShrug.html"; target="_blank">Trap bar Shrug</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html"; target="_blank">Dumbbell Shrug</a><br>
<br>
<b> Olympic Lifts:</b><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/CleanAndJerk.html"; target="_blank">Clean and Jerk</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/HighPull.html"; target="_blank">High Pulls</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/SplitJerk.html"; target="_blank">Split Jerk</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/Snatch.html"; target="_blank">Snatch</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/OverheadSquat.html"; target="_blank">Overhead Squat</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/HangClean.html"; target="_blank">Hang Cleans</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/HangJumpShrug.html"; target="_blank">Hang Jump Shrug</a><br>
<a rel="nofollow" href="http://exrx.net/WeightExercises/OlympicLifts/Clean.html"; target="_blank">Cleans</a>

Thank you very much
Big help!

zilch15

sir ano po ba magandang sched ng workout? yung mgandang pagsamahin?

supernoob

thanks this is very helpful for me since i do not have any idea how these equipments work

jeroldlopez

nice:banghead:

Jettie

Suggest ko na rin kung meron kayong Android phones or sa iphone, pwede nyo download yung Jefit, you can put your stats and may workout routine dun, animation at rest timer hehehe at may progress pa

jeroldlopez

pwde na hehe

yebaa13

ano po dapt pagsamahin pag nag workout di ba pwede pagsabayin ang tricep at bicep.... new lang kasi sa pag woworkout

siddfit101

for me, ang reverse grip bench press e more on chest kesa sa tri's... so sa chest sya kabilang... its a upper pecs WO. :sport:

LEUCINE

nice job Kuya

drawde

bky pobkt po

scumbads

sir ano ba magandang pagsabayin, pag upper parts, pede din ba mg jog after ng buhat.?newbie lang po mga sir.

mike_jyzz

yebaa13 wrote:

ano po dapt pagsamahin pag nag workout di ba pwede pagsabayin ang tricep at bicep.... new lang kasi sa pag woworkout

mon- chest
tue- arms/back
wed- shoulders/legs
thurs-back/shoulders
fri-legs

You can interchange them if gusto mo ng arms or back. Pero hindi mo isasabay para ma utilize mo yung workout mo sa part na yun. Go hard go heavy!

goldengod28

malaking tulong ito maraming salamat

amatz13

Salamat sa pag post nrg500 at red!

musicaddict

This is a good one, a must follow table!

Ohsnap

Nice! exrx.net is also my favorite site. Plenty of informations and guides

Baguhan123

saved. salamat

iamaldrin

zilch15 wrote:

sir ano po ba magandang sched ng workout? yung mgandang pagsamahin?

based on my Bigman on Campus, Bodybuilding.com compound lift
dapat Major Muscle and Minor Muscle,

Chest and Triceps(abs)
Shoulder & Traps(abs), very close kasi ang Shoulder and Traps kaya daw pinagsama cla.
Back & Biceps(abs)

Core

iamaldrin wrote:

zilch15 wrote:

sir ano po ba magandang sched ng workout? yung mgandang pagsamahin?

based on my Bigman on Campus, Bodybuilding.com compound lift
dapat Major Muscle and Minor Muscle,

Chest and Triceps(abs)
Shoulder & Traps(abs), very close kasi ang Shoulder and Traps kaya daw pinagsama cla.
Back & Biceps(abs)

Did you just googled that one?

iamaldrin

Core wrote:

iamaldrin wrote:

zilch15 wrote:

sir ano po ba magandang sched ng workout? yung mgandang pagsamahin?

based on my Bigman on Campus, Bodybuilding.com compound lift
dapat Major Muscle and Minor Muscle,

Chest and Triceps(abs)
Shoulder & Traps(abs), very close kasi ang Shoulder and Traps kaya daw pinagsama cla.
Back & Biceps(abs)

Did you just googled that one?

napanood ko po sya sa bigman on campus sa bodybuilding.com
si steve cooke po yung nag e explain kung bakit daw po .:)