Newbie

Jrcajucom

Hello!

Beginner po. Meron pala tayo forum dito. Kung san san pa ko nagsearch. First post ko to so try lang. Basa basa muna sa mga threads bago magtanong. Sana matulungan nyo ko sa goal ko. Lalo na staying motivated pagpunta sa gym at pagkain sapat at nararapat. Salamat. Post na lang ako pag may questions. :sport:

Jrcajucom

Hello! Question lang po. Eto yung workout routine na ginagamit ko ngayon. Almost few weeks na din. Just need your suggestion or comments if tama po ba or may mali sa routine ko. By the way I'm 28, 5'7" height, 162 lbs. Fat index 20.7%, BMI is 25.4 kg (based yan sa mercury weighting yung hinuhulugan ng 5 pesos). Question po is nasa normal po ba yung body stats ko.

Heres my program. Ako lang nagdesign nito based sa built lean program na nabasa ko. Pati sa truth about six pack abs. Pinaghalo ko lang kasi main goal ko naman ko eh lean body lang. So focus muna ako ngayon magpababa ng BF percentage. MWF ko yan routine then weekend jogging or cycling ginagawa ko. Wala ako supplement sa ngayon, pero plan ko whey protein lang. Medyo short sa budget pa. Public gym lang ako, 10 pesos lang session. Limited lang ang equipment pati weights. Tyaga lang muna hopefully makajoin sa mas ok na gym club. Any advise po or suggestion sa program ko pati sa nutrition. Salamat

Workout A

30 seconds rest each set, 3 minutes per excercise, 4 sets each

Deadlift @ 90 lbs
Back squat @ 70 lbs
Barbel bent row @ 70 lbs
Lat pull down @ 45 lbs
Bench press @ 90 lbs
Military press @ 40 lbs
Bench dips no weights
Hammer curl @ 20 each dumbell
One arm snatch

Abs

Bench crunch 2 sets of 15 reps
Ab scissor 2 sets of 10 reps
Reverse crunch 2 sets of 10 reps
Hanging knee raise 2 sets of 10 reps
Plank 3 sets at 30 seconds each

HIIT plyo
Box jump
Mountain climber
Jump lunge
High knee
3 minutes jog

Nutrition
3 eggs
Banana
Kamote
Water
Oats
Peanut butter


Workout B

30 seconds rest each set, 3 minutes per excercise, 4 sets each

Romanian Deadlift @ 70 lbs
Front squat @ 40 lbs
One arm bent row @ 30 lbs each
Lat pull down @ 45 lbs
Incline DB press @ 30 lbs each
Arnold press @ 20 lbs each
Bench dips no weights
Barbell curl @ 40 lbs
Pull up 2 sets @ 3 rep max

Abs: total of 5 minutes only

Bench crunch 2 sets of 15 reps
Ab scissor 2 sets of 10 reps
Reverse crunch 2 sets of 10 reps
Hanging knee raise 2 sets of 10 reps
Plank 3 sets at 30 seconds each

HIIT plyo - total of 5 minutes:

Box jump
Mountain climber
Jump lunge
High knee
3 minutes jog

Thank you..Salamat po sa reply.