natural
master_1246
Posts: 16
nagsimula ang lahat nung college ako. may cheer dance kami tapos di ko mabuhan yung partner ko. Tapos nagkataon napanood ko yung movie ni Arnold Schwarzenegger. dun ko nasabi na "ang bangis ng katawan niya gusto ko rin maging ganun". tapos inalaska ako ng friend kong babae sabi niya "kahit kailan di na magbabago katawan payat ka. "
natiempo naman na sinama ako ng tropa ko sa gym ayun nagustuhan ko na ang pagbubuhat. nagsimula ako magtraining ng power lifting tapos nag uwi sa bodybuilding. :biggrin:
natiempo naman na sinama ako ng tropa ko sa gym ayun nagustuhan ko na ang pagbubuhat. nagsimula ako magtraining ng power lifting tapos nag uwi sa bodybuilding. :biggrin:
Comments
salamat po. opo medyo matagal tagal narin po ako nagbubuhat. hehe pano po ba gumawa rito o saan ba ipopost pag magshishare ng program bago lang ako sa forum? hehe
dito mismo sa journal mo sir. Halimbawa nag buhat ka, ipopost mo mga exercise na ginawa mo sir. Kung my time ka mag online after workout. Body part, type of exercise, weight/lbs, reps, sets pati na rin diet sir and progress(pictures). Check mo na rin sir mga journals ng ibang masters dito .
ah okay pala tong site na to ah. sige tingin muna ako sa post ng iba. salamat.
Workout Program: aug 22,2015-2nd week ng september.
Monday- chest
inclined d.flys superset to inclined benchpress
Flat bench dumbel fly superset to flat barbel benchpress
3 sets of 12-15 reps 30-60secs rest betwen sets
Tuesday-back
chinup(to failure) superset to dumbel shrug
One arm dumbel rowing superset to facepull
3 sets of 12-15 reps 30-60secs rest betwen sets
Wednesday-rest
Thursday-shoulders
pushpress
side lateral
reverse fly
3 sets of 12-15 reps 30-60secs rest betwen sets
Friday- biceps and triceps
barbel curl
hammer curl
closedgrip benchpress(dropset)
rope pushdown superset to pushdown
3 sets of 12-15 reps 30-60secs rest betwen sets
Saturday-rest
Sunday- abs
any ab training na tatagal ng 30mins.
squat
leg curl
dumbel lunges
calf machine
3 sets of 12-15 reps 30-60secs rest betwen sets
Chest:
Incline b.press
Incline fly
Decline b. Press( restpause huling set)
Decline fly
3*12-15 reps
Finisher: cable cross over ulit 50-100 reps walang superset diyan.
Back:
Baras wide to failure
D. Rowing
Pulldown wid
Facepull
3*12-15
Finisher pulldown closed 50-100
Shoulders:
D. Shoulder press
Cable side lateral
Reverse fly
3*12-15
Finish pushpress 50-100
arms:
biceps
barbel straight curl 12,10, tapos drop sets
hammer curl 12,10 drop sets
finsher: ez Curl 50-100 reps
triceps
dips (to failure)
decline dumbel extension 3*12-15
ropepushdown3*12-15
finesher : pushdown 50-100 reps
mon-chest
tue-back
wed-rest
thu-shoulders
fri-arms
sat-legs
sun-rest
Chest:
Incline fly
Incline d.press dropsets
Decline d. Press( restpause huling set)
cable cross galing taas drop set
3*12-15 reps
Finisher: cable crossover galing baba ulit 50-100 reps walang superset diyan.
Back:
Baras closed to failure
cable rowing sit. Rowing
Pulldown wide
dumbel shrug
3*12-15
Finisher pulldown closed 50-100
Shoulders:
barbel Shoulder press dropset
dumbel front raise magkasabay
dumbel uprightrowing
Reverse fly
3*12-15
Finish side lateral 50-100
arms:
biceps
barbel ez curl dropsets
hammer curl inclined 3*15reps
finsher: one arm curl 50-100 reps
triceps
cloesed grip dropsets
inclined dumbel extension 3*12-15
pushdown3*12-15
finesher :rope pushdown 50-100 reps
mon-chest
tue-back
wed-rest
thu-shoulder
friday-arms
sat-legs
sun-rest
salamat po
Chest:
Inclined b. Press (drop sets last set) 100lbs
inclined fly
declined b. Press
flat bench fly
8-12reps 3 sets
finisher: cable cross galing baba to failure
Back:
baras wide to failure
barbel rowing
facepull
barbel shrug galing likod
12-15reps 3sets
finisher: pulldown wide 50-100reps
Shoulders:
arnoldpress
dumbbel press
seated lateral raise
reverse fly
12-15reps 3 sets
Finisher:cable lateral raise 50-100reps
arms:
biceps
dumbbel curl
hammer curl
12-15reps 3sets
finisher: standing biceps cable curl
triceps 12-15reps 3 sets
dips
declined dumbel ext.
reverse grip tricep pushdown
finisher: ropepushdown 50-100reps
mon-chest
tue-back
wed-rest
thu-shoulder
fri-arms
sat-legs
sun-rest
[font=Arial, sans-serif]CHEST[/font]
[font=Arial, sans-serif]Inclined dumbelpress
inclined fly
flat dumbel press
flat fly
cable cross(dropset)
3*15reps[/font]
[font=Arial, sans-serif]BACK[/font]
[font=Arial, sans-serif]Baras closed to failure
dumbel rowing
pulldown wide
dumbel shrug
cable shrugs
[/font][font=Arial, sans-serif]
3*15reps
[/font]
[font=Arial, sans-serif]SHOULDERS:
[/font][font=Arial, sans-serif]push press
One-Arm Incline Lateral Raise
[/font]
[font=Arial, sans-serif]Single Dumbbell Raise[/font]
[font=Arial, sans-serif]seated lateral raise
flat reverse fly
declined reverse fly[/font]
[font=Arial, sans-serif]3*15reps[/font]
[font=Arial, sans-serif] [/font]
[font=Arial, sans-serif]ARMS:[/font]
[font=Arial, sans-serif]BICEPS AND TRICEPS
[/font][font=Arial, sans-serif]ezcurl
alternate dumbel curl
standing rope cable curl
hammer curl
closedgrip
inclined dumbel extension
standing dumbel extension
reverse pushdown[/font]
[font=Arial, sans-serif]3*15reps[/font]
[font=Arial, sans-serif] [/font]
[font=Arial, sans-serif]LEGS
[/font][font=Arial, sans-serif]squat
legpress
legcurl
leg extension
standing calve raise
calve machine
3*12reps
[/font]
[font=Arial, sans-serif]MON-LEGS
TUE-CHEST
WED-BACK
THU-REST
FRI-SHOULDER
SAT-ARMS
SUN-REST[/font]
CHEST
Inclined dumbelpress
inclined fly
flat dumbel press
flat fly
cable cross(dropset)
3*15reps
BACK
Baras closed to failure
dumbel rowing
pulldown wide
dumbel shrug
cable shrugs
3*15reps
SHOULDERS:
push press
One-Arm Incline Lateral Raise
Single Dumbbell Raise
seated lateral raise
flat reverse fly
declined reverse fly
3*15reps
ARMS:
BICEPS AND TRICEPS
ezcurl
alternate dumbel curl
standing rope cable curl
hammer curl
closedgrip
inclined dumbel extension
standing dumbel extension
reverse pushdown
3*15reps
LEGS
squat
legpress
legcurl
leg extension
standing calve raise
calve machine
3*12reps
MON-LEGS
TUE-CHEST
WED-BACK
THU-REST
FRI-SHOULDER
SAT-ARMS
SUN-REST