Build A Model Body!

[vamp_lestat]

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

[Guest uglykid]

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

 

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

[sikosci]

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

 

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

[sikosci]

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                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            3/12

 

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

<{POST_SNAPBACK}>

 

tama siya ganyan din sets ko nun eh

 

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

[Gideon]

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.

[Google]

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

[Guest uglykid]

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 November 30, 2004 by uglykid

[Google]

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.

[black cat]

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

<{POST_SNAPBACK}>

 

Oist. Ichismis ba?

 

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.

[Google]

Oist.  Ichismis ba?   

 

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.

<{POST_SNAPBACK}>

 

OT:

o diba? tama naman ako?

[brawler201]

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.

[black cat]

OT:

o diba? tama naman ako? 

<{POST_SNAPBACK}>

 

Yeah right.

 

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.

 

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

[Google]

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

[dFoXyCriSSy]

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)

[shyguycanada]

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