gym workout routine

jun_amar · **on:** October 19, 2013, 05:58:16 AM

share niyo kong ano ang work out routine niyo sa gym in a week. eto ang sa akin:
monday: cardio, back, biceps, core abdomen.
tue: cardio, chest, triceps, shoulders
wed: cardio, legs, core abdomen
thurs: cardio, back, biceps
friday: cardio, chest, triceps, shoulders

My Board · « **on:** October 19, 2013, 05:58:16 AM »

MIKEL SCOFIELD · **Reply #1 on:** November 11, 2013, 01:28:24 AM

why not WHOLE BODY routine everytime you hot the gym??

Batanguenio · **Reply #2 on:** November 19, 2013, 08:43:58 PM

1. Stretching
2. 5-10 min. walk/jogging sa treadmill
3. Stretching with dumbels
4. Deadlift
5. Bench presses
6. Squats
7. Stretching
8. 5-10 jog (kung kaya pa) hehe

My Board · « **Reply #2 on:** November 19, 2013, 08:43:58 PM »

nil699 · **Reply #3 on:** November 28, 2013, 05:41:03 PM

Quote from: MIKEL SCOFIELD on November 11, 2013, 01:28:24 AM

why not WHOLE BODY routine everytime you hot the gym??

ang alam ko kailangan talaga i-rest ang katawan para makapag recover at lumaki yung muscles. manghihina ka lang pag araw araw same muscle group.

anyway ito sakin

MON - Abs, Chest, Back
WED - Abs, Biceps, Triceps
FRI - Abs, Shoulders, Legs

*pang warm up ko yung ab exercises

moridins79 · **Reply #4 on:** November 28, 2013, 06:03:32 PM

I do Kettlebell complexes.

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My Board · « **Reply #4 on:** November 28, 2013, 06:03:32 PM »

mackdaddyjrc · **Reply #5 on:** November 30, 2013, 01:30:18 AM

kung sino mga taga golds dyan!! gym tayo!!!

burgonyo · **Reply #6 on:** December 01, 2013, 08:53:14 AM

gano katagal dapat ako mag-treadmill para mawala lower belly fat ko?

and ano recommendations kung magbibuild ako ng upper body? walang wala kasi e.

Salamat!

slideaway5 · **Reply #7 on:** December 10, 2013, 07:53:53 PM

Resistance training 3-4x a week plus cardio

monde8 · **Reply #8 on:** January 09, 2014, 04:00:35 AM

I'm a fan of strength training na whole body workout using complex exercises like Stronglifts 5x5.

Tonying Bayawak · **Reply #9 on:** January 09, 2014, 04:47:58 AM

1. 20-40 mins treadmill run/walk/jog
2. Ab and oblique workouts
3. Chest or Back
4. Shoulder (everytime side raises/ kapag back ang #3 i also do military press)
5. Biceps/Triceps
6. Legs (usually kapag chest ang #3)
7. Endurance sa treadmill or cycling

Usually 3-4 hours ako including breaks. Nagyoyosi pa kasi ako minsan. XD

bryanbonifacio · **Reply #10 on:** January 09, 2014, 06:55:26 AM

Mga Ka PT. Pano if mag start ako ulet mag gym? Date nag gym ako kaso parang nasaktan lang katawan ako. Paano yung basics? Meron ba marunong?

monde8 · **Reply #11 on:** January 09, 2014, 07:12:16 AM

Search mo Starting Strength ni Mark Rippetoe. It looks very short and easy but you can get massive gains from a program as simple as that.

MIKEL SCOFIELD · **Reply #12 on:** January 19, 2014, 11:36:45 PM

Quote from: burgonyo on December 01, 2013, 08:53:14 AM

gano katagal dapat ako mag-treadmill para mawala lower belly fat ko?

and ano recommendations kung magbibuild ako ng upper body? walang wala kasi e.

wala sa tagal brad..nasa intensity ng ginagawa mo..

Salamat!

wala sa tagal brad..nasa intensity ng ginagawa mo..
try HIIT. ( HIGH INTENSITY INTERVAL TRAINING )
20 mins lang yan..
RUN as fast as you can in 1 min..then walk for 90 secs.
Paulit ulit lang na ganyan ang tempo..
Every week bawasan mo ng 10 sec ang rest time ( the walking period).
Kung magagawa mo yan ng araw araw, mabuti..pero kung hindi, maski 3x a week lang pwede na.
Sa upper body naman, the Good old PUSH UPS will do just fine.
aim for 100 push ups everyday..maski hindi isang buhos..
maski 50 sa am, 50 sa pm, basta 100/ day.
yung 50 pwede mong gawin 5 sets of 10 repetition.
Every month dagdagan mo ng 20 reps..
and last but not the least, WATCH what you're eating.
kahit anong effort mo pag di mo binantayan ang chibug, walang mangyayari.
IWAS ka sa lahat ng processed foods/drinks. LAHAT ng gawa ng tao..
LAHAT ng makikita mo sa TV commercial except for H20..

DoodlerReturns · **Reply #13 on:** January 20, 2014, 01:06:05 AM

Quote from: MIKEL SCOFIELD on January 19, 2014, 11:36:45 PM

wala sa tagal brad..nasa intensity ng ginagawa mo..
try HIIT. ( HIGH INTENSITY INTERVAL TRAINING )
20 mins lang yan..
RUN as fast as you can in 1 min..then walk for 90 secs.
Paulit ulit lang na ganyan ang tempo..
Every week bawasan mo ng 10 sec ang rest time ( the walking period).
Kung magagawa mo yan ng araw araw, mabuti..pero kung hindi, maski 3x a week lang pwede na.
Sa upper body naman, the Good old PUSH UPS will do just fine.
aim for 100 push ups everyday..maski hindi isang buhos..
maski 50 sa am, 50 sa pm, basta 100/ day.
yung 50 pwede mong gawin 5 sets of 10 repetition.
Every month dagdagan mo ng 20 reps..
and last but not the least, WATCH what you're eating.
kahit anong effort mo pag di mo binantayan ang chibug, walang mangyayari.
IWAS ka sa lahat ng processed foods/drinks. LAHAT ng gawa ng tao..
LAHAT ng makikita mo sa TV commercial except for H20..

very similar ang yan sa training ko ah, though may halo syang heavy weights san source mo dan paps?

blackstaff · **Reply #14 on:** August 20, 2014, 12:50:24 PM

Spartacus workout on monday, wed and friday. HIIT running on tue, thurs and sat.

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My Board · « **Reply #14 on:** August 20, 2014, 12:50:24 PM »