Where to start from here?
ergumayagay
Posts: 34
Gusto ko po seryosohin ang bodybuilding, 3 years na po ko ngwoworkout pero on and off po. My current training split looks like this(been doing this for a month now):
Legs
Squats
Lunges pag sa bahay, Leg press sa gym
Romanian Deadlift
Leg extensions
Standing calf raise
abs
Push
Bench press
Incline bench press
Shoulder raise machine sa gym, Military press sa bahay
lateral raise
DB flyes
Close grip bench press
Standing overhead DB extensions
Pull
Deadlift
Barbell bent over row
Lat pull down sa gym, reverse grip bent over row sa bahay
barbell curl
concentration curl or hammer curl
Barbell shrug
Reverse flyes
Im currently on a cut. Madami po kasi maling nagawa the past 3 years, lumaki yung tiyan ko, I can only bench 130lbs, squat 110lbs, and deadlift 130 lbs, any advice where to go from here? should I continue training like this or switch to another program?Thanks in advance
Legs
Squats
Lunges pag sa bahay, Leg press sa gym
Romanian Deadlift
Leg extensions
Standing calf raise
abs
Push
Bench press
Incline bench press
Shoulder raise machine sa gym, Military press sa bahay
lateral raise
DB flyes
Close grip bench press
Standing overhead DB extensions
Pull
Deadlift
Barbell bent over row
Lat pull down sa gym, reverse grip bent over row sa bahay
barbell curl
concentration curl or hammer curl
Barbell shrug
Reverse flyes
Im currently on a cut. Madami po kasi maling nagawa the past 3 years, lumaki yung tiyan ko, I can only bench 130lbs, squat 110lbs, and deadlift 130 lbs, any advice where to go from here? should I continue training like this or switch to another program?Thanks in advance
Comments
too much volume ksi sa push and pull mo (para sakin)
para sakin simple lang
Push
-Bench Press
-Military Press
-Weighted Dips
-Skull Crusher
Pull
-Deadlift
-Barbell/DB Row
-Pull Ups or Lat Pulldown
-Bicep Curl
focus on getting stronger on compound lifts like deadlifts, benchpress, mil press dips etc.
proper form and good nutrition