Ano ang WORKOUT/GYM ROUTINE nyo?

[freestylah]

Gusto kong malaman kung ano ang routine nyo and what the results are...I stopped working out for more than a year and it looks like i have to start over

This is what I do

20 mins cardio

Day 1
3 x (12,10,8) Incline Barb Press
3 x (12,10,8) Flat Barb Press
3 x (12,10,8) Dumbell Fly
3 x (12,10,8) Machine Row
3 x (12,10,8) Lat Pull Down
3 x (12,10,8) Lying Tricep Extension
3 x (12,10,8) Tricep Pull Down
3 x (12,10,8) DB Tricep Ext

Day 2
3 x 10 Leg Curl
3 x 10 Leg Extension
3 x 10 Squats <---- pero machine
3 x (12,10,8) Bicep Curl
3 x (12,10,8) Hammer Curl
3 x (12,10,8) Preacher Bicep Curl
3 x (12,10,8) DB Shoulder Press
3 x (12,10,8) Side Raise

I had one week full body workout on day 1 and cardio on day 2 before having this routine

4th session ko na tomorrow for this routine...hope i get results

[blakedaddy]

let me modify your routine a bit mangyayari dito 3 times a wk lang and training pero it is intense.

day 1 chest, back
incline bench press 3x6-8
bench press 3x4-8
db flye 2x12
pull ups 3xmax reps
bent over row 3x4-8
db row 2x6-8

day 2 legs
squat 3x6-8
leg press 3x4-8
stiff leg deadlift 3x8-12
leg curl 3x8-10
standing calf raise 2x20
seated calf raise 2x20

day 3 shoulders, arms
military press 3x4-8
side lateral 3x8-10
bb shrug 3x8-10
bb curl 2x4-6
db curl 2x4-6
pressdown 3x6
seated extension 2x6-8

focus on your form and do each set to failure.

[gwaps]

here's a suggestion ...

day 1: Chest and Biceps
day 2: Back and triceps
day 3: Shoulders and arms

pero if you have time or gym addict ka na. you can do this everyday. rest after the fourth day syempre. eto talaga concentrated lang sa isang mucle group ang workout mo (except day 4). you can even do one routine sa umaga, then one routine sa gabi.

day 1: Chest
day 2: Back
day 3: arms
day 4: Legs, shoulders

or

day 1: Chest
day 2: Back
day 3: arms, shoulders
day 4: Legs


pm mo na lang ako if you want the list of exercises ... lagay mo don email mo para email ko sa iyo.

[blakedaddy]

gwaps, the problem with your first split suggestion is it is overtraining prone. remember that you must NEVER train triceps before shoulders or chest and biceps before back as they assist in compound exercises. each muscle must be given at least 48 hours rest before put to use again. remember when working out, its quality and not quantity. I can tell you that since I used to train high volume (more reps and sets) but only when I learned t cut my sets and lower my reps and take them to failure is when i made the best gains so far

[the_FLY]

i used to go to the gym...until i sprained my right wrist...my daily routine now is:
60 push ups(2 sets - 30 each set)
50 crunches
and about 10 - 20 minutes in our rowing machine

:evilgrin:

[magnabash]

Please shere the best/good exercises and fitness gym for beginners like me.

For best/good exercises, please enumerate and please explain.

For best/good fitness gym (Fitness First/Gold's Gym/Slimmers' World/etc.), please enumerate and please explain.

[blakedaddy]

this is further discussed in the bodybuilding thread in the what's up doc forum.

[deltoid]

what would be the best routine for shoulder exercises? i rarely go to the gym nowadays because of time constraints and sometimes i use my barbells and dumbells at home.

i usually do the military press and the dumbell shoulder press. i also work my traps by doing shrugs. i wanna gain more bulk in my shoulders coz my traps have grown big and theyre not proportional to my front deltoids. guys what would you recommend?

[froshie1]

workout ko lang puro brisk walking for 30 mins and syempre kain ng tamang food.

result from 180lbs nasa 155lbs na ako! at medyo lumiliit na tiyan ko.

[blakedaddy]

again, I'll tell you go to the bodybuilding thread in the what's up doc forum as topics like these are discussed there.

[beauté]

I'm not super consistent but here is waht I plan to do

group aero
steps 3 sets of 12 reps
squats 3 sets, 7.5 kilos
abductor for inner and outer thighs,3 sets 15 reps

crunches, 3 sets 15 reps
*** machine for abs, 3 sets 3 sides.
yung sa arms, i forgot what the machine is called na

[Milliardo]

My routine is very simple, really, since I workout at home and don't have a training partner, so I am very limited to how much I lift and what exercises to use. Anyway, my routine:

flat bench press (3 sets, 10-12 reps)
close-gripped lat pulldown (3 sets, 10-12 reps)
tricep pressdown (3 sets, 10-12 reps)
barbell curl (3 sets, 10-12 reps)
military press (3 sets, 10-12 reps)
leg extension (2 sets, 10-12 reps)
standing calf raise (2 sets, 10-12 reps)

That's my routine. I've gone back to those movements, and maybe later on go on and do a split routine. I also play badminton on weekends, if I have the time.

[Jaydeeeee]

*10 - 15 mins of cardio
*stretching
day 1: chest and triceps, abs
day 2: back and biceps
day 3: shoulder and legs, abs
day 4: rest

Thats basically my routine, at pag hindi ako nakabisita sa gym ng matagal, i usually do a full body work out, then follow the routine again, para hindi mabigla. :)

[batuan]

ano ba dapat unahin? cardio or buhat muna?

[blakedaddy]

Again, all your questions are/were answered in the bodybuilding forum. Mods, please take notice

[Mokkori]

Again, all your questions are/were answered in the bodybuilding forum. Mods, please take notice

Yes... I have noticed your repeated attempts at pointing people to that thread. This one yes? ==> Bodybuilding (http://www.pinoyexchange.com/forums/showthread.php?t=22443). And your help is very much appreciated I'm sure. :)

However, bodybuilding is not a topic exclusive to the realm of health and medicine alone. It does have a place in Hobbies and Recreation. From your request for me to take notice, should I assume that you either want me to close this thread or move this to the What's Up Doc? forum and have it merged with the existing thread there? In either case I have to take this up with the mod of the other forum since if I move one bodybuilding thread over to their side of the fence, it sorta follows that I'll have to move all of 'em. And I know I wouldn't appreciate a sudden mass migration towards my end if the situation were reversed. :eek:

So... please let me know what exactly it is you want to be done and I'll try to see what I can do. Depending on what the other mods think of course. Just drop me a PM or post. :D

[blakedaddy]

Please merge all topics regarding resistance training with the bodybuildig thread in the what's up doc forum. If you guys have been reading the thread, topics have become redundant and my humble request mr moderator, is some topics be stickied as that would give newbs easy access to the answers to their queries. Just my 2 cents worth.



Yes... I have noticed your repeated attempts at pointing people to that thread. This one yes? ==> Bodybuilding (http://www.pinoyexchange.com/forums/showthread.php?t=22443). And your help is very much appreciated I'm sure. :)

However, bodybuilding is not a topic exclusive to the realm of health and medicine alone. It does have a place in Hobbies and Recreation. From your request for me to take notice, should I assume that you either want me to close this thread or move this to the What's Up Doc? forum and have it merged with the existing thread there? In either case I have to take this up with the mod of the other forum since if I move one bodybuilding thread over to their side of the fence, it sorta follows that I'll have to move all of 'em. And I know I wouldn't appreciate a sudden mass migration towards my end if the situation were reversed. :eek:

So... please let me know what exactly it is you want to be done and I'll try to see what I can do. Depending on what the other mods think of course. Just drop me a PM or post. :D

[Mokkori]

Please merge all topics regarding resistance training with the bodybuildig thread in the what's up doc forum. If you guys have been reading the thread, topics have become redundant and my humble request mr moderator, is some topics be stickied as that would give newbs easy access to the answers to their queries. Just my 2 cents worth.

I can certainly move all such threads to the What's Up Doc forum but since I'm not the moderator of that forum, the process of merging and designating sticky threads there is beyond my means. I'll take this up with the appropriate moderator and/or admin and will get back to you on this.

[blakedaddy]

Thanks. Cause i've been asking that for ages and no one seems to pay attention. It will not only make things simpler, but make it easier for the posters to do a search.

I can certainly move all such threads to the What's Up Doc forum but since I'm not the moderator of that forum, the process of merging and designating sticky threads there is beyond my means. I'll take this up with the appropriate moderator and/or admin and will get back to you on this.

[Mokkori]

Thanks. Cause i've been asking that for ages and no one seems to pay attention. It will not only make things simpler, but make it easier for the posters to do a search.

Moved all relevant threads to What's Up Doc. The admins said that they'll take care of the rest so just watch out for it.

[blakedaddy]

Many thanks