My Pandacan 1011 | Manila, Philippines

Sample workout routine: Beginner's Mass Stock

3 times a week (MWF or TThS)

1st Day

Bench Press

- 1st set do a warm-up 12-15 reps, use light weights or just a fraction of your max weight

- 2nd and 3rd set 8-12 reps, minimum weight that you can lift/push

- 3rd set 6-8 reps, maxmimum that you can lift/push, ask for a spotter

Inclined Bench Press

- 2 sets 8-12 reps

Declined Bench Press

- 2 sets 8-12 reps

Pull-over

- 2 sets 8-12 reps

Cable Cross-over

- 2 sets 8-12 reps

Tricep Pushdown

- 3 sets 10-12 reps

Tricep Extension

- 3 sets 10-12 reps

Crunches

- 50 reps

Leg Raise

- 50 reps

———————–

2nd day is rest

———————–

3rd day

Military Press

- 3 sets 10-12 reps

Front Lateral Raise

- 2 sets 12 reps

Side Lateral Raise

- 2 sets 12 reps

Upright Row

- 3 sets 12 reps

Barbell Shrug

- 3 sets 12 reps

Lat Pulldown (wide grip)

- 3 sets 12 reps

Bent Over Row

- 2 sets 12 reps

Bent Over Dumbbell Fly

- 2 sets 12 reps

Barbell Curl

- 3 sets 12 reps

Preacher Curl

- 3 sets 12 reps

Concentrated Dumbbell Curl

- 2 sets 12 reps

———————–

4th day is rest

———————–

5th day

Hyper Extension

- 3 sets 15 reps

Dead Lift

- 2 sets 12 reps

Seated Cable Row

- 3 sets 12 reps

Barbell Squat

- 3 sets 12 reps

Dumbbell Lunges

- 2 sets 12 reps

Calf Raise

- 3 sets 12 reps

Palms Down Wrist Dumbbell Curl

- 2 sets 15 reps

Palms Up DUmbell Curl

- 2 sets 15 reps

———————–

6th and 7th day is rest

———————–

• after 6 weeks, rest for one week and repeat the program
• dont over train your self
• do this program with warm up and cool down exercises
• limit your time at the gym, do it 20-40 minutes only per workout
• rest per set is 10-20 seconds
• avoid chatting while working out, you can do this after your routine
• ask fo a spotter when lifting a maximum weight
• use a belt support or a lumbar support when lifting a heavy weight to avoid accident
• dont just take or drink any supplements, read the labels especially the "warning" part of it to avoid side effects. not all supplements are applicable to all.
• supplements are not an instant muscle builder, it will take time so be patient
• creatine, glutamine, protein shake/milk and multi-vitamins are the basic supplements
• eat a proper diet that is applicable to your system or better yet ask a dietician
• know your history, any accidenst from your past may or will return if your not carefull especially to your bones
• camote/sweet potato, tilapya/st. peter's fish, egg whites (hard boild), chicken breast, outmeal, fruits, freshly squiz juices (avoid the instant ones), vegetables, brown rice, corn rice, tea (use a real herbal brewed ones or just buy a tree), skim milk, lean beef meat are the common source of protein and vitamins

ano gusto mo lissah?

ung pang gym o ung pang bahay na workout?