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#1 vamp_lestat

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Posted 28 November 2004 - 09:09 AM

Hey mga bosing, kindly post naman yung mga workout programs nyo,

ill start, kaso medyo pambeginner ata tong akin eh...


TUESDAY

chest

barbell bench press 2(sets)/15(reps)
dumbbell preses on incline 2/15
lever pec deck fly 2/15


triceps
triceps cable pushdown 2/15
dumbbell kickback 2/15
dumbbell triceps ext. 2/15


shoulders

anterior deltoid 2/10
barbell military press 2/15
dumbbell front raise 2/15
lateral deltoid 2/15
barbell upright row 2/15



THURSDAY

back

dumbbell bent-over row 2/15
lever bent-over row 2/15
cable seated row 2/15


biceps

dumbell curl 2/15
barbell curl 2/15
dumbbell preacher curl 2/15


forearm

reverse preacher curl 2/15


SATURDAY

leg and calves

leg extension machine 3/12
leg presses 3/12
face-down hamstring curls 3/12
seated calf presses 3/12


lats

lat machine 3/12

Mga gym buffs pa review naman kung tama or may revisions sa program ko.. gusto ko lang magpa firm ng muscles.. kaya mas madami ang reps...

TIA :)
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#2 Guest_uglykid_*

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Posted 28 November 2004 - 10:45 PM

ok here's my program. mga pre, beginner lang ako ha :D

Monday/Wednesday/Friday (whole body 3x a week)

1) Bench Press 3x10
2) Lat Pulldowns 3x10
3) Press Behind Neck 3x10
4) Triceps Extensions 5x8
5) Barbell Curls 5x8
6) Treadmill (or Stationary Bike) 30 minutes

#3 sikosci

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Posted 29 November 2004 - 12:20 AM

ngayon medyo intermediate ng konti na ako sa work outs ko eh :D

i ddo circuit training

3 circuits about 5 exercises per circuit..rule ko lang if i do an upperbody set and sunod nun lower body then bak to upper body

sample ko

bench press 15 reps @ 40 percent of what i regularly lift
squats 15 reps @ 50 percent weights
lat pull 15 reps @ 40%
calf raise 15 reps @ 50%
sit up 30 reps

this is one circuit
rest is about 2mins per circuit

i vary my work out para di masanay muscles na ganun lagi :D

#4 sikosci

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Posted 29 November 2004 - 12:52 AM

Hey mga bosing, kindly post naman yung mga workout programs nyo,

ill start, kaso medyo pambeginner ata tong akin eh...
TUESDAY

chest

barbell bench press    2(sets)/15(reps)
dumbbell preses on incline    2/15
lever pec deck fly                2/15 B)
triceps
triceps cable pushdown  2/15
dumbbell kickback          2/15
dumbbell triceps ext.      2/15

shoulders

anterior deltoid  2/10
barbell military press 2/15
dumbbell front raise  2/15
lateral deltoid          2/15
barbell upright row  2/15
THURSDAY

back 

dumbbell bent-over row  2/15
lever bent-over row        2/15
cable seated row            2/15
biceps

dumbell curl  2/15                for biceps, are you familiar with the "21"?
barbell curl    2/15
dumbbell preacher curl  2/15
forearm

reverse preacher curl    2/15
SATURDAY

leg and calves

leg extension machine  3/12
leg presses                  3/12
face-down hamstring curls  3/12
seated calf presses            3/12B)

lats

lat machine      3/12

Mga gym buffs pa review naman kung tama or may revisions sa program ko.. gusto ko lang magpa firm ng muscles.. kaya mas madami ang reps...

TIA :)

<{POST_SNAPBACK}>


tama siya B) ganyan din sets ko nun eh :D

tapos when i do chest..after ng work out ko i do at least 5 dips or 10 push-ups :D after ng chest work out mismo..masakit nga lang at pahirapan :D

#5 Gideon

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Posted 29 November 2004 - 11:14 PM

Day 1

LEg workout

Calf raise
Squat

I am not familiar with the names of my other leg workout

Shoulders

Military Press
Close-grip military press

Side Arm raise
Bent side arm raise

Scissor legs (for the abs)
Jacknife

Day 2

Back



I'll edit this as soon as I get the names of workout.

#6 Google

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Posted 30 November 2004 - 10:00 AM

eto sa akin...

day 1: chest workout/bicep workout

20 kgs flat bench press, 10 reps.
40 kgs flat bench press, 8 reps/2 sets
60 kgs flat bench press, 6 reps/3 sets
80 kgs flat bench press, 4 reps/2 sets
50 kgs inclined bench press, 10 reps/3 sets
40 kgs reverse inclined bench press, 12 reps/3 sets
40 pounds, flat dumbell press, 10 reps/3 sets
55 pound flat dumbell press, 8 reps/3 sets
45 pound inclined dumbell press, 10 reps/3 sets
25 pound bicep concentration curl
25 pound inclined dumbell curl
30 pound standing barbell curl
25 pound tricep pulldown, 12 reps/3 sets

day 2: cardio

day 3: back and shoulders
30 pound shoulder press, 12 reps
40 pound shoulder press, 12 reps
50 pound shoulder press, 10 reps
15 pound, shoulder isolation using cable (forgot what it is called...), 12 reps, 3 sets
50 pound, lat pull down, 10 reps, 3 sets
85 pound, seated cable row, 10 reps, 3 sets
(minsan, pag di pa enough, isolate ko pa yung back muscles using machines).

day 4: cardio

day 5: legs/abs

150 pound, leg press, 10 reps, 3 sets
60 kgs, deadlifts, 10 reps, 3 sets
40 kgs, flat squats, 10 reps, 3 sets
normal crunch, 100 reps
inclined crunch, 50 reps

day 6 and day 7: rest

#7 Guest_uglykid_*

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Posted 30 November 2004 - 12:02 PM

hey peeps, I noticed that most of these programs are geared more towards bodybuilding. meron ba kayong alam na program for martial artists? thanks :)

anyway, here is the training program given to me by my trainer when I was still doing some boxing:

1) punch mitts (6 rounds)
2) punching bag (2 rounds)
3) double-end bag (2 rounds)
4) speed bag (2 rounds)
5) skipping rope (1-2 rounds)
6) ab exercises

Edited by uglykid, 30 November 2004 - 12:03 PM.


#8 Google

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Posted 30 November 2004 - 01:28 PM

hey peeps, I noticed that most of these programs are geared more towards bodybuilding. meron ba kayong alam na program for martial artists?  thanks  :)

anyway, here is the training program given to me by my trainer when I was still doing some boxing:

1) punch mitts (6 rounds)
2) punching bag (2 rounds)
3) double-end bag (2 rounds)
4) speed bag (2 rounds)
5) skipping rope (1-2 rounds)
6) ab exercises

<{POST_SNAPBACK}>




hehehe. bro. ang alam kong boxer dito eh si blackcat eh.

#9 black cat

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Posted 30 November 2004 - 02:02 PM

hehehe. bro. ang alam kong boxer dito eh si blackcat eh.

<{POST_SNAPBACK}>


Oist. Ichismis ba? :rolleyes: :P

Speaking of my workout program, balik na lang ako, di ko alam mga tawag eh.. alam ko lang gawin.. hehehe.. kukunin ko card ko tapos kokopyahin ko dito. :D

#10 Google

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Posted 30 November 2004 - 02:06 PM

Oist.  Ichismis ba?  :rolleyes:  :P

Speaking of my workout program, balik na lang ako, di ko alam mga tawag eh.. alam ko lang gawin.. hehehe.. kukunin ko card ko tapos kokopyahin ko dito. :D

<{POST_SNAPBACK}>


OT:
o diba? tama naman ako? :blink:

#11 brawler201

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Posted 30 November 2004 - 02:08 PM

Here's mine. I do a lot of boxing. Paiba-iba ang intensity at combinations depending kung ano ang pinaghahandaan. Basically it revolves around the following:

1) Warm-up (10 minutes)
2) Jog/Run/ Sprint (10-15 minutes)
3) Footwork (2 rounds)
4) Shadowboxing (2 rounds)
5) Partner Play (2-6 rounds)
6) Punch Mitts (2-4 rounds)
7) Heavy Bag (2-4 rounds)
8) Free Play (2 rounds)
9) Abs
10) Cool Down

This workout is for a once a day program. Regular boxing training is usually designed for a twice a day work out. Morning workouts are a combination of jog/running/sprinting alternating with a sport specific weights and plyometric program. Afternoon workouts concentrate on developing skills. If this twice a day workout is folowed, No. 2 above is already dispensed with.

#12 black cat

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Posted 30 November 2004 - 02:17 PM

OT:
o diba? tama naman ako?  :blink:

<{POST_SNAPBACK}>


Yeah right. :rolleyes: :P

Speaking of which, I don't know the terms rin eh. Kailangan ba talaga i-memorize ko pati yung mga tawag sa bawat workout ko? Like yun mga DB.. alam ko dumb bell na yun.. eh yun iba di ko talaga alam eh. :P

Sorry po, OT na tuloy.. sisihin nyo si google. :D

#13 Google

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Posted 09 December 2004 - 02:15 PM

A program/article i just want to share...



How to Pump Up Muscle in Five Weeks

"The Pump: A commonly used bodybuilding term. 'The pump' occurs
when your muscles swell up beyond their normal size by a
considerable amount. Looking at yourself in the mirror, you will
look bigger, and likely show appear more vascular and defined as
well as being more confident in yourself. A good pump can be
felt and noticed for a long time after workout if done properly.
Oxygen and nutrients will continually to be brought into the
area being exercised during intense weight training activity.
Blood is forced into the area being exercised but not drawn out.
This extra blood stays in there for some period, causing it to
swell and appear noticeably bigger."

Even the slowest of slow gainers are getting big on this program,
and they are getting ripped too, because they are gaining lean
body mass!

And their strength gains were just as impressive, literally going
through the roof!

How does it all work? Well, let me fill you in.

The Training

First and most importantly there is the training program, this
routine is a serious program that will increase your strength by
leaps and bounds. And it will also give you size gains like you have
never seen, the pumps you will get will make you feel like
your muscles are going to burst.

The theory behind it being that to get the most out of your workout,
you have to stimulate both the slow and fast twitch muscle fibers in
your body. This routine will force your body to new growth by
using low and high reps - first you add weight each set and work
down to a heavy weight for 6 reps then finish off with a lighter
weight for 20 reps. The idea is to use heavy weights to stimulate
size and muscularity while the sets of 20 reps create a huge pump
and help build blood vessels. Rest should only be about 60 seconds
between sets, just enough to change the weight.

This is an every other day split routine - Workout A first day, rest
day two, Workout B the third day, rest on day four, Workout A day
five and so on.

Workout A
Legs, Chest and Biceps

Squats 10-8-6-20 reps
Leg Extentions 10-8-6-20 reps
Leg curls 10-8-6-20 reps
Calf raises 10-8-6-20 reps
Incline dumbell press 10-8-6-20 reps
Flat flys 10-8-6-20 reps
Dips 10-8-6-20 reps
Barbell curls 10-8-6-20 reps
Hammer Curls 10-8-6-20 reps

Workout B
Back, Shoulder and Triceps
Barbell row 10-8-6-20 reps
Lat pulldowns 10-8-6-20 reps
Shoulder press 10-8-6-20 reps
Lateral raises 10-8-6-20 reps
Bent over lateral raises 10-8-6-20 reps
Over head tricep extensions 10-8-6-20 reps
Tricep kickbacks 10-8-6-20 reps

#14 dFoXyCriSSy

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Posted 10 December 2004 - 06:47 AM

Tuesdays:
Spaball Class (more on cardio)
I hit d Abs machine for 3 sets of 50s

Thursdays:
Machines such as Treadmill, Elliptical (for warm-ups), Rotary Chest, Shoulder Press, Power Abs, Lat Pull, etc..

Saturdays:
Pilates Fusion (w/c works on d body's core muscles)


#15 shyguycanada

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Posted 17 December 2004 - 05:48 PM

I'm going to start the Body For Life program - www.bodyforlife.com... for the third time!

#16 Dredd2099

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Posted 17 December 2004 - 11:06 PM

^etching lang uli yan

#17 superfunkibey

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Posted 18 December 2004 - 12:41 PM

Can anyone recommend a quick workout for strength and definition? I can only spend maybe 45 min

max on a workout regimen 3x a week due to work, and I dont want to build mass anymore like before.

#18 Dredd2099

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Posted 18 December 2004 - 10:20 PM

^follow what mr google posted up above
just do less reps
plus ur 45mins/3x a week is good

#19 Guest_temperamental_*

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Posted 21 December 2004 - 04:32 AM

Can anyone recommend a quick workout for strength and definition?  I can only spend maybe 45 min

max on a workout regimen 3x a week due to work, and I dont want to build mass anymore like before.

<{POST_SNAPBACK}>


the mtv strength and fitness workout with tina landon and eric neis ;)

#20 Shambala

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Posted 22 December 2004 - 03:52 AM

Hello to U BDG and other fellow workout peeps. For me, what realy works is a LOT of BOXING workout, a lot of strength training which invlves weights, push ups, pull ups and mix it with other forms of cardio, such as t** bo and biking. I laos run and play basketball once in awhile.

Btw, this work out is NOT advisable for those who wanna bulk up. Its for those like me who would want a totally ripped bod, or would rather be labeled "slim" rather than MASCUALDO :D

PEACE to all health buffs! :cool: Merry Xma sand love ya'all :headsetsmiley:




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