[HELP] - 3 Days Straight Workout Program and Journal

[jp28]

Hi mga ka symbianizers!

Baka may maisa-suggest po kayong program sakin na good for 3 days straight workout plan kasi ang available ko lang na araw is Friday, Saturday and Sunday dahil sa work at school. Pati rin siguro suggest about sa foods, fruits or vegetables or supplements na pwede nyo ma-recommend sakin. First, ang target ko talaga sa pag ji-gym is to gain weight.

Age: 20 yrs. old
Height: 5'7 ft.
Weight: 50kg



Ito yung information about sakin. Kung mayroon din kayong precautions na kailangan sundan para maiwasan yung mga mali.

Maraming salamat!

 

[jp28]

Up ko lang po ulit to! guys help po. Thanks!

 

[ponkanito22]

"push legs pull" google mo nalang

 

[duke08]

1st day: full body
2nd day : full body
3rd day: full body

full body:
bench 5x5
lat pulldown 5x5
military press 5x5
squat 5x5

5sets 5 reps
dapat mabigat buhatin mo

 

[zxcvbnmh4ck3r28]

1st day: full body
2nd day : full body
3rd day: full body

full body:
bench 5x5
lat pulldown 5x5
military press 5x5
squat 5x5

5sets 5 reps
dapat mabigat buhatin mo

Hi sir. I'm jp28 na ban kasi account ko. Yung Program na to is very tiring. Walang rest ang mga muscles and lalo lang sila ma-abuse.

 

[zxcvbnmh4ck3r28]

Up ko lang po ulit. Any suggestions po about workout program na 3 days straight? And by the way balak ko pong katawan is mesomorph. Saka po yung merong legs, chest, shoulder, back, triceps, biceps. Thanks po!

 

[ponkanito22]

Up ko lang po ulit. Any suggestions po about workout program na 3 days straight? And by the way balak ko pong katawan is mesomorph. Saka po yung merong legs, chest, shoulder, back, triceps, biceps. Thanks po!

push pull legs, google mo nalang ok na ok yan 3 day straight

 

[iceco0l]

dahil ang tagal ng rest mo siguro ganto nalang gawin mo

fri-chest,biceps,triceps
sat-shoulder,back,traps
sun,-legs,abdomen

kada parts na i e enhance mo mag laan ka ng atleast 4 exercise 10-12 reps tapos every 4-8week mag palit ka ng routine.