Muscle Building and Fat Loss

[marzzz21]

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TS, Ask lang ko, unsa ang best exercises na mabuhat nimo sa balay. I know I could've googled this question and I did. I just want to ask for your personal opinion about it since naa naman ni na topic.

[taga_ipil]

Sharing ko sa akoa wahehehe... Max-OT

This Activity is To Failure... Warm-UP is not Included.... hope makatabang... Enjoy

Monday - LEGS
Squats 3 4-6
45deg Leg Press 2 4-6
Stiff Leg Dead Lift 2 6
Standing Calf Raise 3 -6-8
Seated Calf Raise 2 6-8



Tuesday -Chest and Forearms
Incline Bench Press 3 4-6
Barbell Bench Press 3 4-6
Decline Bench Press 1 4-6
Barbell Wrist Curls 2 8-10
Dumbbels Wrist Curls 2 6-8


Wednesday - Back and Traps
Bent Over Barbell Rows 2 4-6
Close Grip Pull Downs 2 4-6 (v-bar)
Pull-ups 2 4-6(weigh if needed)
Cable Rows 1 4-6
Deadlifts 2 4-6 (Powerlifting style)
Barbell Shrug 1 -4-6


Thursday - Shoulders and Triceps
Dumbbell Press 3 4-6 (arnold)
Straight Bar Military Press 2 4-6 (front)
Dumbbell Side Laterals 2 4-6
Lying Tricep Press 2 4-6
Tricep Cable Press Downs 2 4-6
Seated Overhead Tricep Press 1 4-6 (one dumbbell behind back the neck)


Friday - Biceps and Abs
Straight Bar Curls 2 4-6
Dumbbell Hammer Curls 2 4-6
Curl Bar Curls 1 4-6
Leg Lifts 2 12-15 (weight optional)
Weighted Cable Crunches 2 8-10

Change this after 4 weeks... Enjoy


You can Insert this during your Ab Workout

[RamOcla]

good day tanan mga bossing...
tana lang ko sa mga expert diri...

next week magsugod nako ug gym..naa pani pag.asa akong lawas dako kug tiyan jaja..
5'8 akong height..ingon sa akong silingan cutting na daw ko deritso?
unsay maayo mga bossing?cutting deritso nani ako.a?ug inum dayun ug kato pa burn sa fats ..
sige nuon ko ug jog ug dula basketball.... ang ako lang ako ipa solid..

wala ko kasabot unsa iya ge pa mean nga cutting deretso..
mao ni akong lawas karon jeje..
ang pic wala ma set ug tarong ang date ug time..jeje

[FrankStuart]

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[kris111]

guys! unsay tanaw ninyo anang MORE MUSCLE FREQUENCY mas maayo daw? like monday : upper body tuesday : lower body nya wednesday kay rest nya balik nasad thursday : upper body nya friday : lower body? unsay take ninyo guys about training a muscle twice a week? ofcourse e lower jud ang volume ana sa training kay dili baya jud makaya twice mag intense training pero unsay tanaw ninyo guys? thanks! Got this training routine form The Hodge Twins from youtube

[jaeahr]

Sharing ko sa akoa wahehehe... Max-OT

This Activity is To Failure... Warm-UP is not Included.... hope makatabang... Enjoy

Monday - LEGS
Squats 3 4-6
45deg Leg Press 2 4-6
Stiff Leg Dead Lift 2 6
Standing Calf Raise 3 -6-8
Seated Calf Raise 2 6-8



Tuesday -Chest and Forearms
Incline Bench Press 3 4-6
Barbell Bench Press 3 4-6
Decline Bench Press 1 4-6
Barbell Wrist Curls 2 8-10
Dumbbels Wrist Curls 2 6-8


Wednesday - Back and Traps
Bent Over Barbell Rows 2 4-6
Close Grip Pull Downs 2 4-6 (v-bar)
Pull-ups 2 4-6(weigh if needed)
Cable Rows 1 4-6
Deadlifts 2 4-6 (Powerlifting style)
Barbell Shrug 1 -4-6


Thursday - Shoulders and Triceps
Dumbbell Press 3 4-6 (arnold)
Straight Bar Military Press 2 4-6 (front)
Dumbbell Side Laterals 2 4-6
Lying Tricep Press 2 4-6
Tricep Cable Press Downs 2 4-6
Seated Overhead Tricep Press 1 4-6 (one dumbbell behind back the neck)


Friday - Biceps and Abs
Straight Bar Curls 2 4-6
Dumbbell Hammer Curls 2 4-6
Curl Bar Curls 1 4-6
Leg Lifts 2 12-15 (weight optional)
Weighted Cable Crunches 2 8-10

Change this after 4 weeks... Enjoy


You can Insert this during your Ab Workout

haha. great workout for legs. we have the same exact workout except i do 5x5 on my squat. and i do smith machine deficit calf raises and deficit stiff legs. super like!

if i could make a suggestion. your chest day is lacking - you need a fly movement. [ ie : cable cross over, machine flyes, or dumb bell flyes.


also i think it's a waste doing forearm movements. but that's just my opinion. if you raw lift [ NO WRAPS ] during your deadlift that should be sufficient forearm exercise. you'll create a natural grip which helps in the rest of your "grip" exercises.

you could also "death grip" during all your exercises.

overall though great choice of exercises!

[jaeahr]

good day tanan mga bossing...
tana lang ko sa mga expert diri...

next week magsugod nako ug gym..naa pani pag.asa akong lawas dako kug tiyan jaja..
5'8 akong height..ingon sa akong silingan cutting na daw ko deritso?
unsay maayo mga bossing?cutting deritso nani ako.a?ug inum dayun ug kato pa burn sa fats ..
sige nuon ko ug jog ug dula basketball.... ang ako lang ako ipa solid..

wala ko kasabot unsa iya ge pa mean nga cutting deretso..
mao ni akong lawas karon jeje..
ang pic wala ma set ug tarong ang date ug time..jeje

good luck on your journey bro! if you could provide some more info it would help such as weight, age, and your actual goals.
if you're just trying to lose weight. then yes, you cut. but if you're trying to create muscle for maximum body fat loss you need to bulk first. can't create new muscle cells without creating new cells IE : gaining weight

[taga_ipil]

haha. great workout for legs. we have the same exact workout except i do 5x5 on my squat. and i do smith machine deficit calf raises and deficit stiff legs. super like!

if i could make a suggestion. your chest day is lacking - you need a fly movement. [ ie : cable cross over, machine flyes, or dumb bell flyes.


also i think it's a waste doing forearm movements. but that's just my opinion. if you raw lift [ NO WRAPS ] during your deadlift that should be sufficient forearm exercise. you'll create a natural grip which helps in the rest of your "grip" exercises.

you could also "death grip" during all your exercises.

overall though great choice of exercises!

Likey-likey ahehehe... yeah... agree with the forearm Jae...
I actually added other workout, because I find it too few ahehehe...

I use Smith Machine for my calves workout.

See you in Metro Sports come September

[jaeahr]

Likey-likey ahehehe... yeah... agree with the forearm Jae...
I actually added other workout, because I find it too few ahehehe...

I use Smith Machine for my calves workout.

See you in Metro Sports come September

\o/

i see Team Wise Choice a lot since i work out in the afternoon now. so i'll definitely be seeing you in Sept.

[RamOcla]

Sharing ko sa akoa wahehehe... Max-OT

This Activity is To Failure... Warm-UP is not Included.... hope makatabang... Enjoy

Monday - LEGS
Squats 3 4-6
45deg Leg Press 2 4-6
Stiff Leg Dead Lift 2 6
Standing Calf Raise 3 -6-8
Seated Calf Raise 2 6-8



Tuesday -Chest and Forearms
Incline Bench Press 3 4-6
Barbell Bench Press 3 4-6
Decline Bench Press 1 4-6
Barbell Wrist Curls 2 8-10
Dumbbels Wrist Curls 2 6-8


Wednesday - Back and Traps
Bent Over Barbell Rows 2 4-6
Close Grip Pull Downs 2 4-6 (v-bar)
Pull-ups 2 4-6(weigh if needed)
Cable Rows 1 4-6
Deadlifts 2 4-6 (Powerlifting style)
Barbell Shrug 1 -4-6


Thursday - Shoulders and Triceps
Dumbbell Press 3 4-6 (arnold)
Straight Bar Military Press 2 4-6 (front)
Dumbbell Side Laterals 2 4-6
Lying Tricep Press 2 4-6
Tricep Cable Press Downs 2 4-6
Seated Overhead Tricep Press 1 4-6 (one dumbbell behind back the neck)


Friday - Biceps and Abs
Straight Bar Curls 2 4-6
Dumbbell Hammer Curls 2 4-6
Curl Bar Curls 1 4-6
Leg Lifts 2 12-15 (weight optional)
Weighted Cable Crunches 2 8-10

Change this after 4 weeks... Enjoy


You can Insert this during your Ab Workout

ge try nako ning ab workout...mura kug mamatay...grabe....nagkatawa ko sa akong self..
grabe ka efectibo sakit ayo akng tiyan..sa tiyan gyud ma.igo tanan...
grabe....tnx ani...