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
