🍔 Food · Travel First day of gym

[JMPBoxz]

WED-Chest & Biceps
FRI- Back & Triceps
SUN- Shoulders, Abs & Legs
Mon,Tue,Thur,Sat - Rest

CHEST:
Incline Bench Press
Bench Press
Decline Bench Press
Machine Press (vertical)
Pec Deck Flyes
Dumbbell Bench Press

BICEPS:
Dumbbell Bicep Curl
Hammer Curl
Close Grip EZ Bar Curl
Concentration Curl
Seated Dumbbell Curl

x---------------------------------------x

LATS
Wide-Grip Lat Pulldown
Underhand Cable Pulldowns
Wide-Grip Pulldown Behind The Neck
Seated Cable Row
Bent Over Barbell Row
Barbell Deadlift
One-Arm Dumbbell Row

TRICEPS
Dumbbell One-Arm Triceps Extension
Standing Triceps Press Extension
Triceps Extension
Triceps Kickback
Triceps Pushdown (straight,Vbar,rope)

x---------------------------------------x

SHOULDER
Arnold Press
Forward Raises
Shoulder Press
Side Raises
Upright Row

LEGS
Dumbbell Squat
Leg Press
Leg Extension
Leg Curl

ABS
Bicycles
Crunches Knees Bent
Leg Raises
Roman Chair
Seated Knee Raises
Toe Touch

my program po

 

[mak2x123]

WED-Chest & Biceps
FRI- Back & Triceps
SUN- Shoulders, Abs & Legs
Mon,Tue,Thur,Sat - Rest

CHEST:
Incline Bench Press
Bench Press
Decline Bench Press
Machine Press (vertical)
Pec Deck Flyes
Dumbbell Bench Press

BICEPS:
Dumbbell Bicep Curl
Hammer Curl
Close Grip EZ Bar Curl
Concentration Curl
Seated Dumbbell Curl

x---------------------------------------x

LATS
Wide-Grip Lat Pulldown
Underhand Cable Pulldowns
Wide-Grip Pulldown Behind The Neck
Seated Cable Row
Bent Over Barbell Row
Barbell Deadlift
One-Arm Dumbbell Row

TRICEPS
Dumbbell One-Arm Triceps Extension
Standing Triceps Press Extension
Triceps Extension
Triceps Kickback
Triceps Pushdown (straight,Vbar,rope)

x---------------------------------------x

SHOULDER
Arnold Press
Forward Raises
Shoulder Press
Side Raises
Upright Row

LEGS
Dumbbell Squat
Leg Press
Leg Extension
Leg Curl

ABS
Bicycles
Crunches Knees Bent
Leg Raises
Roman Chair
Seated Knee Raises
Toe Touch

my program po

mukhang my future ka

 

[JMPBoxz]

mukhang my future ka

mukha lang talaga sir?? haha

 

[JMPBoxz]

wanna share something:

gym buddy: tol laki ng balikat mu at hita antitigas nu ba work mo ?
me: office staff qc ng motorcycle tire
gym buddy: pero laki ng beli beli mu
me: loko to ahhh hahaha
Goodmorning PHC

 

[PHC - Corey Taylor]

Muscle ba hanap mo ts? mag yakult everyday.. para all bolate go!

 

[JMPBoxz]

Muscle ba hanap mo ts? mag yakult everyday.. para all bolate go!

hahaha yun oohhhh

1 month ko n d na ramdam ang bigat, dagdag bigat na

 

[entersandman]

chest/tricep, shoulder/bicep, back/tricep, legs/abs, chest/bicep and so on.. consistent gym mo dapat 4x a week

 

[boygwapo54]

Mag 5x5 ka muna ts pampalakas muna, saka kana mag cutting kapag malakas kanang mag buhat. Google mo nalang si 5x5 stronglift baka ma nosebleed ako sa kaka explain haha.