Help Workout Program
jELapS
Posts: 4
Mga sir pwede po patulong kung ok po ba program k. Mga Indiano po kc karamihan ng trainer dito sa pinag gygyman k, pwede po ba imodify nlng ito, parang sa chest/bicep kung mapapansin nyo po dun sa attached k na photo, 5 different exercise na almost 3-4 sets of between 12-6 reps, gawin knlng kaya 3 different exercise sa chest at bicep at 5 set na 5 repetition pwede po ba. Hindi rin po ba masyado marami program at tama po ba na parang mix ito ng 3x12 at 4x10. Salamat po
A year working out. 35y/o, 65kg, 5'4", BF=25
Day 1 Chest/Bicep 10/8/6/5 at 12/10/10
rest
Day2 Back Bicep mostly 10/8/6/5, 12/10/8/6
rest
Day 3 Shoulder/Legs mostly din 12/10/8 at 15/12/10
A year working out. 35y/o, 65kg, 5'4", BF=25
Day 1 Chest/Bicep 10/8/6/5 at 12/10/10
rest
Day2 Back Bicep mostly 10/8/6/5, 12/10/8/6
rest
Day 3 Shoulder/Legs mostly din 12/10/8 at 15/12/10
Comments
focus kalang muna sa mga basic compound lifts like squat, deadlift, military press, benchpress, barbell rows etc.
proper form lng at progression overload sir with a good nutrition
focus kalang muna sa strength.. mass follows strength ^_^
good luck po...