New Workout (need your inputs pls)

kopibrekkopibrek Posts: 14
in Personal Journals
waduppp. gym buddies (rats) lol..

Just a new member here and i would like to get some help either ur a pro or really know about bodybuilding.:P

My main goal is to have a bulk body pero ung tama lang.

i stand 5'7 and heres my normal routine and i called it agonist workout

I want a new routine pls. Do i really need to buy supplements too? like these (on my list: whey, crea, bcaa, glutamine, calcium magnesium zinc,
b-complex, multivits, vit c, fish oil(it has to be omega 3-6-9):D


Day 1 CHEST/SHOULDERS/TRICEPS
Sets Reps Muscle Group
Plyo Push Up/Clap Push Up 5 5 CHEST

Incline Bench Press 3 8 CHEST
ss
Incline Fly 3 12 CHEST

Dumbbell Bench Press 3 10 CHEST

Smitch Machine Military Press 3 12 SHOULDERS
ss
Dips 3 15 or failure CHEST/TRICEPS

Upright Rows 3 8 SHOULDERS
ss
Lateral Raises 3 12 SHOULDERS
ss
Bent Over Lateral Raises 3 12 SHOULDERS

Reverse Grip Pulldowns 2 12 TRICEPS
ss
Rope Overhead Extensions 2 12 TRICEPS

Push Ups 1 1 minute CHEST/TRICEPS/SHOULDERS




DAY 2 BACK/BICEPS
Sets Reps Muscle Group
Lat Pulldowns 3 10 BACK
ss
Reverse Grip Barbell Rows 3 10 BACK

Barbell Rows 3 8 BACK
ss
Barbell Shrugs 3 15 BACK

Barbell Rows 2 6 BICEPS

Incline 45 Dumbbell Curls 3 10 BICEPS
ss
Single Arm Preacher Curls 3 15 BICEPS

Rack Pulls 2 12 BACK



Day 3 LEGS/ABS
Sets Reps Muscle Group
Squats 4 6 QUADS/GLUTES

Walking Lunges 3 20 QUADS/GLUTES
ss
Leg Extensions 3 12 QUADS

Leg Press 2 15 QUADS/GLUTES

Legs Curls 3 10 HAMSTRINGS
ss
EZ Bar Romanian Deadlifts 3 10 HAMSTRINGS

Standing Calf Raises 3 15 CALVES

Seated Calf Raises 3 15 CALVES

Knee Raises 3 12 ABS

Sicilian Crunch 3 10 ABS

Comments

  • DSmallDivideDSmallDivide Posts: 4,565
    Hmmmm.... a few questions sir para malinaw lang po...

    1. How heavy are these sets (coz i see "ss" and i take it's a superset tama po ba?).
    2. kamusta po ang nutrition intake nyo while recovering? Coz the way i see your sets, they are way too depleting kung ako gagawa nito. :)
    3. So how was your progress w/ this workout program? I mean lumaki po ba katawan natin while on this program?

    dun sa question mo about supplementation, they are not required, pwede mo makuha yung nutrients na kelangan mo sa whole foods, pro mas maigi kung meron kasi mas kumpleto ang nutrients ng supps to fill your daily requirements. ang advantage ng supps is mas mabilis naaabsorb ng body mo ung supps compared sa whole foods w/c will require the digesting process muna bago mo maabsorb. so my point is supps+whole foods the better... :)
  • kopibrekkopibrek Posts: 14
    DSmallDivide wrote:
    Hmmmm.... a few questions sir para malinaw lang po...

    1. How heavy are these sets (coz i see "ss" and i take it's a superset tama po ba?).
    2. kamusta po ang nutrition intake nyo while recovering? Coz the way i see your sets, they are way too depleting kung ako gagawa nito. :)
    3. So how was your progress w/ this workout program? I mean lumaki po ba katawan natin while on this program?

    dun sa question mo about supplementation, they are not required, pwede mo makuha yung nutrients na kelangan mo sa whole foods, pro mas maigi kung meron kasi mas kumpleto ang nutrients ng supps to fill your daily requirements. ang advantage ng supps is mas mabilis naaabsorb ng body mo ung supps compared sa whole foods w/c will require the digesting process muna bago mo maabsorb. so my point is supps+whole foods the better... :)

    1)
    for dumbbells ang light to heavy.. heaviest is 110 lbs

    2)ngayon kasi di na ko nag susuplement nag stop na. pero before i was taking serious mass then eating whole foods. e mahina lang ako cguro kumain given na mabilis metabolism ko.

    3) lumaki ? mm di maxdo tama lang. pero i dint get the result that i want.

    cguro kung bulk physique dpat kain lng ng kain since mablis metabolism ko?TIA sir
  • DSmallDivideDSmallDivide Posts: 4,565
    Natumbok mo ser yung kelangan mo gawin para lumaki ka hehe.
    Dapat kain lang ng kain at palagi ka nasa calorie surplus.

    Now for your workout routine, I think overtrained ung katawan mo masyado kaya di masyado nalaki ung muscles mo, sangkaterba masyado sets mo eh (wacha think mga masters?) like ng nasabi ko kanina kung ako gagawa nyan, sobrang depleted nko nyan. I used to have a similar program, and it burned me out to hell after 6 weeks. it definitely felt I was training for nothing.

    Nga pala kaw ba yang nasa avatar mo?
  • kopibrekkopibrek Posts: 14
    DSmallDivide wrote:
    Natumbok mo ser yung kelangan mo gawin para lumaki ka hehe.
    Dapat kain lang ng kain at palagi ka nasa calorie surplus.

    Now for your workout routine, I think overtrained ung katawan mo masyado kaya di masyado nalaki ung muscles mo, sangkaterba masyado sets mo eh (wacha think mga masters?) like ng nasabi ko kanina kung ako gagawa nyan, sobrang depleted nko nyan. I used to have a similar program, and it burned me out to hell after 6 weeks. it definitely felt I was training for nothing.

    Nga pala kaw ba yang nasa avatar mo?

    thank you sir. the reason why its too many is because i want to limit going to the gym pra ung days ng rest medyo mahaba kasi mablis metabolism. e ang problema tlga ung nutrition hahaha

    may kelanagan ba irevise sa work out?
  • zanezane Posts: 963
    tweak mo na lang schedule sa buhat, wag mo pagsiksikin mga body parts sa isang araw lang. 3 days rest for each body part is enough, for chest personally speaking, i let it rest for 5-7 days kasi nasa kanya ang focus ko. make time for bodybuilding, you'll reap the rewards thereafter.
  • DSmallDivideDSmallDivide Posts: 4,565
    kung prob mo is number of days per week sa gym, then you have come to the right place hehehe. halos lahat kami dito we train 3-4 times lang per week but most of us train HEAVY /w fewer reps and sets. Im not sure kasi if i could really count ung program mo as a type of volume training eh, (master milk, boss jeriel, at mga other masters pa sa volume training pakitingnan naman kung di ba overtraining yung program na ginagawa ni sir kopi. TiA!:D)

    Now while im a it , try downloading and checking this e-book para magkaidea ka about how to gain muscle properly: >>>>> http://pinoybodybuilding.com/forum/Thread-The-Truth-About-Building-Muscle-by-Sean-Nalewanyj

    Hope this helps! :cool:
  • zanezane Posts: 963
    i dont think na volume training sya.
  • DSmallDivideDSmallDivide Posts: 4,565
    dba zane? iniimagine ko pa lang gawin ung program nya pagod na pagod na ko hehehe.
  • zanezane Posts: 963
    IMO, nagmmuka lang volume kasi daming bodyparts in one day
  • daltonkamotedaltonkamote Posts: 3,629
    sakit sa bangs ng routine mo paps, buti hindi ka pumapayat diyan sa routine mo?
  • donbuhdonbuh Posts: 3,164
    nakakapayat ba yan dalton??magamit nga...ahahaha

    welcome kops...
  • daltonkamotedaltonkamote Posts: 3,629
    uu.. kakapayat, tapos titigas lang muscle walang bulking...
  • zanezane Posts: 963
    ^dota na papadalts!
  • daltonkamotedaltonkamote Posts: 3,629
    hahaha naka online ako haha
  • Mighty_OakMighty_Oak Posts: 3,940
    If you would ask me this is not the most optimal way to train. You can't really "offset" your training days by doing a ton of routines during training. It doesn't work that way. Besides, we can only train optimally for a max of 1 hr.

    First of all how can you progress or increase your strength levels in other lifts if you're already wasted?

    You're just starting and you only use dumbells? Why? Prioritize the compound lifts.

    I'd rather do SS or 5x5 and finish the workout in about 40mins so I can still train at least 3x/week rather than doing your current set up.
  • DalmasVektazDalmasVektaz Posts: 2,155
    yung DotA nkakapa payat un sigurado hehehe
  • DSmallDivideDSmallDivide Posts: 4,565
    Mighty_Oak wrote:
    If you would ask me this is not the most optimal way to train. You can't really "offset" your training days by doing a ton of routines during training. It doesn't work that way. Besides, we can only train optimally for a max of 1 hr.

    First of all how can you progress or increase your strength levels in other lifts if you're already wasted?

    You're just starting and you only use dumbells? Why? Prioritize the compound lifts.

    I'd rather do SS or 5x5 and finish the workout in about 40mins so I can still train at least 3x/week rather than doing your current set up.

    ^^

    +1000

    Master mighty in da haws! :D Sa tingin mo master mighty? mas maigi bang magfull body workout na lang si sir using compound exercises? mukhang concern ni sir kasi ang recovery periods.
  • Mighty_OakMighty_Oak Posts: 3,940
    Yup always focus on the compound lifts to build a solid foundation.
  • lastresortlastresort Posts: 1,116
    +1000 kay sir mighty!!!

    yup, I also advise you to concentrate more on COMPOUND lifts.. I dont advise supersetting unless your in cutting..
  • kopibrekkopibrek Posts: 14
    daltonkamote wrote:
    sakit sa bangs ng routine mo paps, buti hindi ka pumapayat diyan sa routine mo?

    haha sakit sa bangs nga sir. actually lean na ko. di ko lang makuha ung mala ryan reynolds na ktwan haha

    donbuh wrote:
    nakakapayat ba yan dalton??magamit nga...ahahaha

    welcome kops...

    haha welcome. bos.. ang pangit pakingan ngg kops haha
  • kopibrekkopibrek Posts: 14
    kulang na kulang paadjaeq.jpg
  • bardagulbardagul Posts: 658
    ^nice broad shoulders! bulk lang bro.
  • kopibrekkopibrek Posts: 14
    bardagul wrote:
    ^nice broad shoulders! bulk lang bro.

    thanks u sir. mahirap magpabulk at gain sa shift ko. my work starts at 9pm then get off at 6am. pano kayo mgging workout plan ko. kung sa umaga ang hirap bumuhat kasi puyat then bago pumunta ng wrk my lakas nga pero later on antukin ka at kelangan mag rest ng muscle to grow...

    meron ba dito same case ko?. balikstad ang araw.
  • DalmasVektazDalmasVektaz Posts: 2,155
    6am out mo

    kung 7am bahay kna,m2log kna at gumising ka ng 2pm,kain ka,ligo ka,at 5pm workout kna,rest ka 6pm to 7pm,tpos work kna ng 9pm
  • DSmallDivideDSmallDivide Posts: 4,565
    ako i had these schedule before sa una lang naman sha mahirap kung after shift mo gagawin workout sanayan lang din. now kung pre shift mo naman gagawin ung workout i think makakapag rest ka pa din naman kasi most likely nakaupo ka lang maghapon naman sa work mo. un nga lang para kang matamlay buong maghapon like ng sinabi mo. in my case kasi baligtad mas hyper ako after workout and matagal bago bumaba adrenaline ko so di ko masyado pro ung pagiging sluggish after working out.
  • DalmasVektazDalmasVektaz Posts: 2,155
    ano ba work mo kopi?
  • aloy0511aloy0511 Posts: 948
    for sure call center :D
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