CHEST WORKOUT PROGRAM 👇4

https://www.youtube.com/playlist?list=PLuakL0LaHctDlGmasUpQtjdxvEQY5AWpx

Bench press 10×3set

- Shoulder, butt must lying on the bench and feet are in the ground.
- The back are at arch position

Dumbell bench press 10×3set

- - Shoulder, butt must lying on the bench and feet are in the ground.
- The back are at arch position

Decline Smith machine 10×3set

- Parang bench press the half

Incline barbell 10×3set

- Shoulder, butt must lying on the bench and feet are in the ground.
- The back are at arch position

Dumbell fly 10×3set

- Shoulder, butt must lying on the bench and feet are in the ground.
- The back are at arch position
- Pababa ,wide ,then raise, then squeeze the chest
- The dumbbell are not close to each, but rather they are in forward postion (facing the ceiling)

Dips 10×3set

- His legs are close while raising and depressing.

SHOULDER WORKOUT PROGRAM:👇👇👇

Barbell Press 10reps x 3set

-pwede ka nakatayo or naka upo,

-Hanggang baba lang then push

Dumbell Press 10reps x 3set

-hanggang tenga lang

-slowly low then push

Plate Front Raise 10reps x 3set

- Raise hangang face

Seated Shoulder Machine Front Press 10reps x 3set

 - Front press I raraise lang yung barbel pataas forward.

Dumbell Side Raise 10reps x 5set

- Angat-dahan dahan
- Yung siko yung unang aangat not the fore arm,then angat.
-

At kapag kulang pa sa inyo yung workout na to?

Dumbell Front Raise 10reps x 3set

Bicep Workout Program:

Ez barbell curl (Normal grip) 10reps x 3set

- Raise up to chin the barbel, straight dapat yung siko pag ibababa.

Ez barbell curl (Wide grip) 10reps x 3set

- Hands are proximal to barbel plates

Ez barbell curl (Close grip) 10reps x 3set

- Both hands are at the center

Dumbell curl (Alternate) 10reps x 3set

- Tig 5 both arms total of 10

Bicep cable curl 10reps x 3set

- Siko are closed at the ribs then raise the cable curl

One hand dumbell concentration curl 10reps x 3 set

- Weight must be exact to your need

- proximal of the elbow are against the side of the legs not at the top of the leg
- When raising the the pinky finger must be directly upward for more concetration of biceps.

TRICEP Workout Program:

Tricep Cable Press 10×5 set

-starting postion: the bar are parallel to your chest, then push the cable bar downward slowly then
squeeze tricep then go back ti starting position.

Tricep Rope 10x3 for beginner ×5 set

- Paghihiwalayin lang yung rope then squezze

Tricep Extension Machine 10×5 set

Dumbell Tricep Extension 10×5 set

Lying Over Head Tricep Extension 10×5 set

- Lying in the bench then parang may binabato ka lang na bola parang rawr rawr na nanakot

One Hand Tricep Kickback 10×5 set

- Tuhod and palm of the same side are against the bench
- Body are straighty
- The elbow must be against the ribs then do the kick back

Make it 5 set guys if you want to make more PUMP UP

Back Workout Program:

Pull up 10reps x 3 set

Lat pull down 10reps x 3set (half)

-when pulling down it must be half causing your LATS to appear

Lat pull down 10reps x 3set (Full)

- Pulling down the bar up until the chin

Dumbell row 10reps x 3set

- 5 in each side , total of 10

Stiff arm pull down 10reps x 3set

- Pushing down the bar up until pelvis

- Elbow must be straight not
Lower body

https://www.youtube.com/watch?v=dQxuC_3hHS4&list=PLiX3ZWA6K5oRKrtSkeGsdcD5R9cxiDyi6

Squat - 3 Sets x 6-8 Reps

RDL - 3 Sets x 8-10 Reps

Walking Lunges - 2-3 Sets x 20 Strides

Lying Leg Curl - 3 Sets x 8-12 Reps

Calf Raise - 3 Sets x 10-15 Reps

Rest time between sets is 2-5 minutes.