@marzi
pano yung may multiple programs?
like
chest + biceps on mondays
shoulders + squats + abs on wednesdays
back + triceps on fridays
legs + squats + run on weekends
andami kasing machines ngayon per program, cant do super sets all the time hehe to hit the 1 hour mark.
kung magpa korte ang habol mo, i suggest sticking to programs. ganun din, baguhin mo yung exercises for every muscle group every 3 months. baguhin mo din yung pairing - chest+triceps, back+biceps, etc.
pero kung payat lang na gusto mag shape up yung mga laman, pwede yung 2 workouts per muscle group na well-timed yung rest(2 mins below). that way, ma-maintain mo yung intensity ng exercise at pumped yung katawan mo for the next set.
pinaka madaling nakita ko na pwedeng mag work kahit kanino eh yung Big Man on Campus ni Steve Cook. hanapin nyo sa youtube. maganda yung principles na applied nya dun. magwowork sa payat na magpapalaki at mataba na magpapakorte.
sinubukan ko sya ng buo pero patterned ko lang sa bigat na kaya ko. di ko pa rin kinakaya lalo na yung mga sundot nyang push ups after bench press haha