First Time sa GYM...

[etomak14]

Main Goal: Build a solid amount of strength and muscle
Length: 1 Month

Monday : Chest, Shoulders, Triceps, Biceps
Tuesday : Legs, Back, Traps, Forearms
Thursday : Chest, Shoulders, Triceps, Biceps
Friday : Legs, Back, Traps, Forearms

Monday
Exercise Sets Reps
Flat Bench Press 3 10
Flat Bench Dumbbell Fly's 3 10
Dumbbell Shoulder Press 3 10
Lateral Raises 3 10
Bicep Curls - Barbell 3 10
Lying Tricep Extensions 3 10
Bicep Curls - Dumbbell 3 10
Tricep Dips 3 Failure
Tuesday
Exercise Sets Reps
Squats 3 10
Standing Calf Raises 3 10
Leg Extensions 3 10
Wide-Grip Pull-ups 3 10
Lat Pull-Downs 3 10
Dumbbell Shrugs 3 10
Forearm Curls 3 Failure
Thursday
Exercise Sets Reps
Flat Bench Press 3 10
Flat Bench Dumbbell Fly's 3 10
Dumbbell Shoulder Press 3 10
Lateral Raises 3 10
Bicep Curls - Barbell 3 10
Lying Tricep Extensions 3 10
Bicep Curls - Dumbbell 3 10
Tricep Dips 3 Failure
Friday
Exercise Sets Reps
Squats 3 10
Standing Calf Raises 3 10
Leg Extensions 3 10
Wide-Grip Pull-ups 3 10
Lat Pull-Downs 3 10
Dumbbell Shrugs 3 10
Forearm Curls 3 Failure

 

[etomak14]

Goal: Build as much muscle mass as possible
Length: 2 Months

Monday: Chest, Back, Traps
Wednesday: Triceps, Biceps, Shoulders
Friday: Lower body, Forearms, Abs

Monday
Exercise Sets Reps
Flat Bench Press 3 4-6
Incline Dumbbell Press 3 4-6
Decline Barbell Bench Press 3 4-6
Flat Bench Dumbbell Fly's 3 4-6
Lat Pull-Downs 3 4-6
Dumbbell Shrugs 3 4-6
Seated Cable Rows 3 4-6


Wednesday
Exercise Sets Reps
Tricep Extensions (Rope) 3 4-6
Barbell Bicep Curls 3 4-6
Lying Tricep Extensions 3 4-6
Dumbbell Shoulder Press 3 4-6
Lateral Dumbbell Raises 3 4-6
Upright Rows 3 4-6
Tricep Dips 3 Failure

Friday
<
Exercise Sets Reps
Squats 3 4-6
Standing Calf Raises 3 4-6
Leg Extensions 3 4-6
Weighted Crunch 3 14-16
Cable Crunches 3 14-16
Knee Raises 3 Failure
Reverse Curls 3 8-10

 

[etomak14]

Goal: To burn off excess body fat
Length: 2 Months

Monday: Biceps, Triceps
Wednesday: Back, Lats, Abs
Friday: Chest, Shoulders
Saturday: Lower Body, Abs


Monday
Exercise Sets Reps
Tricep Pull-Downs (Rope) 3 10
Cable Bicep Curls 3 10
Seated Dumbbell Tricep Extension 3 10
Reverse Curls 3 10
Lying Tricep Extension 3 10
Pull-Ups 3 10
Tricep Dips 3 Failure


Wednesday
Exercise Sets Reps
Dumbbell Side Bends 3 10
Decline Crunches 3 10
Seated Rows 3 10
Bent-Over Barbell Row's 3 10
Lat Pull-Downs 3 10
Barbell Shrugs 3 10
Wide Grip Pull-ups 3 10


Friday
Exercise Sets Reps
Incline Dumbbell Press 3 10
Flat Dumbbell Press 3 10
Decline Dumbbell Press 3 10
Overhead Shoulder Press 3 10
Bent Over Rows 3 10
Lateral Raises 3 10
Push-ups 3 10


Saturday
Exercise Sets Reps
Squats 3 10
Leg Extensions 3 10
Standing Calf Raises 3 10
Seated Leg Curls 3 10
Yoga Ball Crunches 3 10
Abdominal Plank 3 Until Failure

 

[etomak14]

Guys hit thanks po kng nakatulong tried and tested na yan... sure kau sa program na yan addition na pa supplement.

Phase One Supplements

Whey Protein

Optimum Nutrition Whey Protein
Pre-Workout

BSN NO Explode
Gaspari Nutrition SuperPump 250
Multi-Vitamin

AST Multi Pro 32X
Phase Two Supplements

Whey Protein

Optimum Nutrition Whey Protein
Weight Gainer

CytoSport Muscle Milk
BSN TrueMass
Arginine/Pre-Workout

MuscleTech NaNO Vapor
Gaspari Nutrition SuperPump 250
BSN NO Explode
BSN Nitrix
Creatine Monohydrate

AST's Creatine Monohydrate
MuscleTech Cell-Tech Hardcore
Gaspari Nutrition Size-On
BSN Cellmass
Multi-Vitamin

AST Multi Pro 32X
Phase Three Supplements

Whey Protein

Optimum Nutrition Whey Protein
Fat Loss

L-Carnitine
Pre-Workout

MuscleTech NaNO Vapor
Gaspari Nutrition SuperPump 250
BSN NO Explode
Glutamine

Prolab Glutamine
Multi-Vitamin

AST Multi Pro 32X

 

[cj30baller4life]

mga boss enge nmn ng exercise pampalaki sa back hindi ko po kasi magawa ung pull ups ung pwede gawin sa bahay DB rows lang kasi nagagawa ko sa back saka po nagpapalaki nga po pala ako baguhan lang din ako 3weeks pa lang ask ko na rin ung diet bat po ganun lumalaki ung tiyan ko ang kinakain ko po ay maraming kanin meat/fish/vegetables 4x a day saka hindi po ako nag ja jogging
3x week ako mag buhat salamat

magexercise ka din sa abs kuya para di lumaki.. khit kain ka ng kain.. tska iwas nrin sa mga alcohol.. lalo na sa beer nakakalaki tlga ng tyan yan..


^ayus yung program ni sir oh..

 

[iamzenki]

ayos sana yan mga program,

KASO talo lang sa supplements
mamahal kasi ng supp stack mo bro. di yan kaya ng typical na begginer
depende na lang siguro kung lahat dito anak ni GARCIA
at KULANG lang sa NUTRITION/MEAL PLAN kasi mostly grow ang body
sa nutrition di lalaki ang katawan sa pagbubuhat lang, kelangan me tamang
kain din diba??
50% sa nutrition,20%recovery/rest,30%workout.

PEACE

 

[aNsWeRkEy02]

magexercise ka din sa abs kuya para di lumaki.. khit kain ka ng kain.. tska iwas nrin sa mga alcohol.. lalo na sa beer nakakalaki tlga ng tyan yan..


^ayus yung program ni sir oh..

wrong...di nakakapagpaliit ng tyan ang ab exercise..cardio exercise lang ang makakapagpaliit niyan

read

http://www.symbianize.com/showthread.php?t=315356

Myth 1 - you get abs by doing ab exercises

This is the worst myth. For 95% of you, doing crunches, situps, or ab machines will NOT get you abs. You already HAVE abs, if you didn't your torso would be as limp as cooked spaghetti. The real problem is that your abs are hidden. To see a visible 6-pack you have to remove the fat that is covering your abs. Doing ab exercises will NOT remove this fat, only eating less and doing more cardio gets rid of the fat. Let me say that again, to get 6-pack abs you need to eat less and do more cardio! Grab the roll of skin/fat at your waist and pinch, how thick is it? If its more than 1/2", that fat is the reason you don't have a visible 6-pack!

Now if you you skinfold measurement over your lower abs is less than 1/4" and you still have no 6-pack, count your blessings! Your problem is much easier to solve, for you, you need to make your ab muscles bigger thru ab exercises using heavy weight and low reps as with any muscle group that you want to make grow. Here is a great hard core ab workout you can do to make your ab muscles bigger.

 

[aNsWeRkEy02]

mga boss enge nmn ng exercise pampalaki sa back hindi ko po kasi magawa ung pull ups ung pwede gawin sa bahay DB rows lang kasi nagagawa ko sa back saka po nagpapalaki nga po pala ako baguhan lang din ako 3weeks pa lang ask ko na rin ung diet bat po ganun lumalaki ung tiyan ko ang kinakain ko po ay maraming kanin meat/fish/vegetables 4x a day saka hindi po ako nag ja jogging
3x week ako mag buhat salamat

bawas ka sa rice..saka magcardio ka..di liliit tyan mo sa ab exercise..cardio lang ang nakakapag alis ng taba sa tiyan

search mo yung tabata burpees sa youtube..yan nakapagpababa ng body fat ko

read mo toh
http://www.symbianize.com/showthread.php?t=315356

 

[ennvyt25]

Ask lang mga sir. . .
2months na ako nag.ggym. .
ang target ko mag loose ng weight. .
instead nag gain ako ng weght
may proper diet naman ako. .
less carb more protein and fiber. .
ang naging build ng katawan ko bulky. .
gusto ko ung parang kay paquio ung katawan
hahaha. . .

 

[aNsWeRkEy02]

Ask lang mga sir. . .
2months na ako nag.ggym. .
ang target ko mag loose ng weight. .
instead nag gain ako ng weght
may proper diet naman ako. .
less carb more protein and fiber. .
ang naging build ng katawan ko bulky. .
gusto ko ung parang kay paquio ung katawan
hahaha. . .

magcardio ka

si pacquiao madalas magcardio yun..pansin mo naman sa jump rope. jogging at sparring pa lang

 

[antzjohnmiles]

Guys need help, and advise.

ano po bang food ang less fat and less carbo pero filling... kasi nabubusog lang at nasasatisfy lang ako kapag madaming kanin... hirap tuloy magpaliit ng tyan,.

ano ba pwede ko ipalit sa kanin, na nakakabusog at mabigat din sa tyan, pero hindi nakaka laki..

thanks in advance sa mga mga bibigay ng advice.

 

[iamzenki]

Guys need help, and advise.

ano po bang food ang less fat and less carbo pero filling... kasi nabubusog lang at nasasatisfy lang ako kapag madaming kanin... hirap tuloy magpaliit ng tyan,.

ano ba pwede ko ipalit sa kanin, na nakakabusog at mabigat din sa tyan, pero hindi nakaka laki..

thanks in advance sa mga mga bibigay ng advice.

KAMOTE is your best route
at kamote dagdag energy pa during
resistance training(workout)
OATMEAL pede rin for low GI
pero kung may pera ka mas maganda BROWN RICE (organic)

 

[etomak14]

ayos sana yan mga program,

KASO talo lang sa supplements
mamahal kasi ng supp stack mo bro. di yan kaya ng typical na begginer
depende na lang siguro kung lahat dito anak ni GARCIA
at KULANG lang sa NUTRITION/MEAL PLAN kasi mostly grow ang body
sa nutrition di lalaki ang katawan sa pagbubuhat lang, kelangan me tamang
kain din diba??
50% sa nutrition,20%recovery/rest,30%workout.

PEACE

bro di nmn porket pinost ko yan eh yan na ung susundin.. yan lang po ung mga program na effective daming gumagamit ng gnyan d2 sa Golds Gym. pde kau mamili jan kht anu bsta kya ng budget..

 

[etomak14]

Guys need help, and advise.

ano po bang food ang less fat and less carbo pero filling... kasi nabubusog lang at nasasatisfy lang ako kapag madaming kanin... hirap tuloy magpaliit ng tyan,.

ano ba pwede ko ipalit sa kanin, na nakakabusog at mabigat din sa tyan, pero hindi nakaka laki..

thanks in advance sa mga mga bibigay ng advice.

mag mais k sir or kamote pdeng pde pamalit sa rice.. or pde kang magrice kht mdami bsta ung brown rice mdyo mhal un pro kng kkyanin mo ok un ..

 

[NEILWORX`]

HHhmmm...
Mga ka-gym, tanong lang po...
Ngayon, i feel buffed naman, which is good.
Hehehe!
The problem is, bakit parang may mga butong naglalagutukan or tumutunog especially sa may back part ko po?
Normal lang po ba yun pagka nagbubuhat?

Need help lang po talaga...

T___T

 

[iamzenki]

@etomak

ah ok
matanong ko narin boss kung ano best meal/diet plan
sa routine na bigay mo po?
at ask ko rin po kung magkano
assestment sayo diba instructor ka?
kasi me kilala ako certified instructor kaso
di nya aadvise take ng supplements pag bago
pa lang sa resistance training, at di nya na assest ang tao,
madami health issues needed, bago ka take ng said supps.
sabi nitong aking kakilala.

PEACE

 

[xHinne]

Mga sir.. anong tamang countings sa pag bubuht?? or how many reps ang dapat gawin pag gagawa ka ng isng work out??

 

[jasrie]

mga boss,san puwede magpa consult, di na kasi pantay ung chest ko. dati kasi ko ng gigym, tapos matagal ako natigil dahil ngfield trip kami, nung ng gym uli ako, e di lumaki uli muscle ko sa chest tapos sumakit(no pain no gain kasi di ba) after a week nawala ung muscle pain,pero umimpis ung right chest muscle ko,then di na ngpantay, parang ngkaroon ng uka ung right chest ko parang may nawala isang muscle tissue.kaya ung left chest na lang ung lumalaki pag nag work out ako.

 

[rexascell5]

astig na exercise yun hahampasin mo ng maso yung gulong..
(ginagawa ng mga boxers yan para sa lats/ back exercise)

Oo nga tol.. yung likod mas na ddevelop... peo yung harapan ko kulang pa... f may tym ako mag g gym na ako.... kay Taylor Lautner kukunin kong program XD!

 

[wow_ulam]

wow_ulam

The Repapits of Symbianize

Kamusta hahaha pasensya na now lang ko nakabisita nasa AZ kasi ko minsan hehe nagbuhat ko kanina nag super set ako grabe kapagod
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