Whole Body Workouts

This program made for me by a close friend. One day I ask him if he can make a program for me and here it is I’m also sharing it with you guys my whole body workout.

LEGEND:
P-up = increase wt.. hanggat kaya mo taasan ung wt taasan mo… sa simula 5lbs lng dagdag mo muna tapos pag tumagal taasan mo na ang dagdag pero dun lng sa kaya mo.

p-down = decrease wt mga 20%-30% of the wt ang decrease mo… kung 110lbs buhat mo mga 90-95lbs ang susunod mong buhat..

p-L = eto kailangan mabigat na sa simula pero ung kaya mo ahhh.. tapos bibigatan mo ulit sa 2nd set mo.. tapos lights na sa 3rd set.. parang ganito… 50lbs 1st set, 70lbs 2nd set, 20-15lbs 3rd set….

PROGRAM:

DAY1 CHEST BICEPS
SET COUNTS
inclined bench press – 5sets – 15,12,10,8,8 – p-up
flat bench press- 3sets – 10,12,15 – p-down
decline dumbell press – 3 sets – 12,12,15 – p-L
inclined dumbell flyes – 3sets – 12,12,15 – p-L
cable crossover – 2sets – 20-25 – same weight

standing barbell curl – 5sets – 15,12,10,8,8 – p-up
e-z bar preacher curl – 3sets – 10,12,15 – p-down
dumbell concentration curl – 2 sets – 15 – p-up
dumbell hammer curl – 3sets – 15 – same weight

 

DAY2 SHOULDERS 
barbell military press – 4sets – 15,12,10,8 – p-up
seated dumbell press – 3sets – 10,12,15 – p-down
alternate dumbell front raises – 2sets – 15 – same wt
side lateral raise – 3sets – 12,12,15 – p-L
bent over side lateral raises – 3sets – 12,12,15 – p-L
upright rows – 3sets – 15 – p-up

shrugs – 3sets – 15,12,10 – p-up

DAY3 LEGS
leg extension – 4sets – 15,12,10,8 – p-up
squats – 3sets – 15,12,10 – p-up
leg press – 3sets – 15,12,10 – p-up
leg curl – 3sets – 15,12,10 – p-up
calf raise – 3sets – 15x – same wt

DAY4 BACK TRICEPS
barbell back rows – 4sets – 15,12,10,8 – p-up
barbell deadlift – 5sets – 15,12,10,8,8 – p-up
pulldown to front – 3sets 12,12,15 – p-L
cable rows – 3sets – 10,12,15 – p-down
roman chair extension – 2sets – 25x – same wt
close grip bench press – 5sets – 15,12,10,8,8 – p-up
bench dips with wt – 3 sets – 15x – same wt
french extension (lying) – 3sets – 10,12,15 – p-down
rope pressdown – 3sets – 12,12,15 – p-L

 

Note: tandaan mo pre,,,, pag magbubuhat ka.. proper form is always the key…. kung hnd maganda form mo kahit anong buhat mo wala din… paturo ka sa gym na pupuntahn mo kung papano ang proper form sa each excerse na binigay ko sayu

last… sa diet…. pag magpapalaki ka naman diet as tolerated lng… syempre cut mo ung fats… bawasan lng hnd alisin, kasi ang fats naman energy naman yan eh… parang CARBS din yan… saka isa yan sa mga naglulubricate sa joints mo kaya kailangan mo rin yun…. more protein and carbs… kung hnd mo kayang 6 small frequent feeding 3 big serving nlng….. sana nakatulong ako sayu pre… gudluck sa pag bubuhat…

 

and if your looking for other whole body workout or wan’t to improve specific part of your body then try this site. The workouts that I’ve tried here is totally effective and easy to follow.

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