My Workout Program(okay ba to?)

PaulCarlsenPaulCarlsen Posts: 83
in Bodybuilding Discussion
Hi guys! bago lang po ako dito sa Forums and masaya ako dahil nakakita ako ng forums para sa mga pinoy bodybuilders. ito nga pala ang Workout routine ko per week and please kung may suggestion kayo mag comment lang kayo salamat po!


Almost mag 2-months palang po ako mag workout ngayon.

here's my Workout routine

Monday - Chest and Triceps

*Flat Barbell Bench Press(Superset)
*Dips(Superset)
*Incline Dumbbell Bench Press - 4 sets
*Peck Deck flyes - 3 sets
*Dumbbell flyes - 3 sets
Triceps
*Skull crushers - 4 sets
*Tricep pull down - 3 sets
*Reverse Tricep pull downs(mas ramdam ko ung pump) - 3 sets

Tuesday - Back and Biceps
*Lateral Pull downs 4 sets
*Baras - Reps hanggang kaya ko lang
* Seated Pulley Rows - 3 sets
* 1 Arm Dumbbell Row - 3 sets each hand
Biceps
*21's Preacher curl - 2-3 sts
*hammer curls - 3 sets to failure
*concentration - 3 sets to failure

Wednesday - Rest

Thursday - Shoulder/Legs

*Arnold Press(Superset)
*Side Lateral Raise(Superset)
*Upright rowing - 6 sets
*cross cable - 3 sets
*Shrugs - 6 sets

Legs
Squats - 3 sets
Leg press - 3 sets

Friday - Chest,Triceps,Biceps

Chest
Dips - 3 sets
Dumbbell flat bench press - 4 sets
Incline Dumbbell Bench press - 4 sets

Triceps

Tricep pull downs - 3-4 sets
Rope tricep pull downs - 3 sets to failure
Close grip bench press - 3 sets to failure

Biceps

*21's preacher curl - 2-3 sets
*Hammer curls - 3 sets
*Close grip Ez-bar curl - 2-3 sets to failure

ano po masasabi niyo sa workout ko? may dapat ba ako palitan or what? ung sa meal ko kumakain ako 4-5 meals a day and immediately after workout. wala pako pera pangbili supplements. HEHE!

Comments

  • 19PreDaTor6819PreDaTor68 Posts: 777
    3-4 sets will do na siguro may nakita kc ako na 6 sets pa..since may supersets kna ok na siguro yun sr.. para skin lng nmn to haha saka yung sa legs mo dagdag kpa pati sa calves w.o masarap kpag yung leg day is walang kasabay kc ubus lakas mo pag nag legs at yun ung masarap dun haha
    yung sa friday na naulit yung chest,tric,bic khit di na siguro.

    1bodypart a week ok na siguro..

    tues- chest,triceps
    thursday-legs,abs
    friday-shoulder, biceps
    sunday-back,calves,forearm

    ito yung akin..pero ikaw kung anu trip mo boss walang problema haha..
    lagay ka din lifting stats sana sr.
  • PaulCarlsenPaulCarlsen Posts: 83
    cge salamat sa info at concern. no pain no gain!
  • mozar1234mozar1234 Posts: 45
    Bro kung bago ka pa naman palang magbuhat, suggustion ko lang na magstart ka ng 2x-3x a week magbuhat. Tapos full body workout routine muna, hanggang sa masanay yung katawan mo sa pagbubuhat. Para sakin kasi pang intermediate lifter na yung 4-day body split routine mo eh. Baka ma-overtrain ka at ma-stress masyado yung central nervous system mo.

    Eto yung example ng full body routine:

    Day 1
    • Squats 2 sets of 5-8 reps
    • Bench Press 3 sets of 5-8 reps
    • Bent Over Row 3 sets of 5-8 reps
    • Shoulder Press 3 sets of 8-10 reps
    • Biceps Curls 2 sets of 10-12 reps
    • Weighted Dips 2 sets of 10-12 reps
    • Lateral Raises 2 sets of 10-12 reps

    Day 2
    • Incline Press 2 sets of 8-10 reps
    • Lateral Pulldowns 2 sets of 8-10 reps
    • Squats 4 sets of 5 reps
    • Deadlifts 4 sets of 5 reps
    • Lunges 2-3 sets of 8 reps
    • Calf Raises 2-3 sets of 10-12 reps
    • Crunches 2 sets of 10-15 reps

    Example lang yan ha, basta ang importante ma-train mo ng maayos lahat ng muscle groups. Kasi nung nag-umpisa din akong magbuhat, natulad ako dun sa mga taong puro chest and arms lang yung wino-workout mula first to last workout days. Ilang buwan din yung nasayang ko nun, halos wala din akong na-gain na muscle size.

    Hindi ako nagmamarunong bro ha, based lang 'to sa experience ko nung nag-umpisa ako sa pagbubuhat. Yun lang. Good luck sa kung ano mang goal mo! :)
  • PaulCarlsenPaulCarlsen Posts: 83
    cge salamat sa info. basta ang importante makapag buhat at makapag pahinga ng maayos plus kumain ng healthy foods .
  • mozar1234mozar1234 Posts: 45
    PaulCarlsen wrote:
    cge salamat sa info. basta ang importante makapag buhat at makapag pahinga ng maayos plus kumain ng healthy foods .

    Oo pare. DETERMINATION, CONSISTENCY, PROPER NUTRITION, and AMPLE REST. Good luck!:sport:
  • PaulCarlsenPaulCarlsen Posts: 83
    mozar1234 wrote:
    PaulCarlsen wrote:
    cge salamat sa info. basta ang importante makapag buhat at makapag pahinga ng maayos plus kumain ng healthy foods .

    Oo pare. DETERMINATION, CONSISTENCY, PROPER NUTRITION, and AMPLE REST. Good luck!:sport:

    absolutely tol!
  • PaulCarlsenPaulCarlsen Posts: 83
    ano po maganda workout para lumabas ang cuts sa mga muscles?
  • dmarkman8986dmarkman8986 Posts: 10
    HuiggAng maganda is palakihin mo muna ung chest mo tlga. Then kpg nareach mo na ung desired size ng size ng chest mo. Dun ka na magheavy sa dumbbell press para madefine ung chest. Tsaka syempre flyes or cable crossover. And since nagpapacuts ka syempre dpat may diet at cardio. Sorry sa unang post. Advice lng bro.
  • monching11monching11 Posts: 7,273
    PaulCarlsen wrote:
    ano po maganda workout para lumabas ang cuts sa mga muscles?

    majority of that will come from your nutrition or caloric intake.
  • PaulCarlsenPaulCarlsen Posts: 83
    dmarkman8986 wrote:
    HuiggAng maganda is palakihin mo muna ung chest mo tlga. Then kpg nareach mo na ung desired size ng size ng chest mo. Dun ka na magheavy sa dumbbell press para madefine ung chest. Tsaka syempre flyes or cable crossover. And since nagpapacuts ka syempre dpat may diet at cardio. Sorry sa unang post. Advice lng bro.

    ang buhat ko sa bench press is

    1st set : 35-35 12 reps
    2nd set : 40-40 10 reps
    3rd set 45-45 6-8 reps

    okay ba to?
  • DalmasVektazDalmasVektaz Posts: 2,155
    ano yung 90-90? 80-80? 70-70? each side ng barbell ba yan?
  • daltonkamotedaltonkamote Posts: 3,629
    lakas mo naman pala paps, daig mo pako, 85lbs dbs lang kaya ko itulak ahehehe!
  • PaulCarlsenPaulCarlsen Posts: 83
    im sorry. 35-35 lang po tapos 40-40 then 45-45 . im sorry talaga
  • LEUCINELEUCINE Posts: 264
    Sir,

    Gawa ka ng "leg day"
    - squat - pili ka na ng style "with hip drive,high bar or low bar - high bar or low bar, ass to grass"
    - front squat
    - Leg press
    - Db walking lunges


    Pag aralan mo rin Sir mag DEADLIFT

    Happy new year
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