Alamin mo muna body weight mo. For example, kung ang timbang mo ay 150 lbs., start your first routine with a good warmup. Siguro mga 70-90 lbs then dagdagan mo sa susunod na set mo until you reach 150 lbs. Wag ka sosobra sa body weight mo unless naka performance enhancing [gooey brown stuff] ka. Take note na hindi applicable 'to sa mga obese at matatabang tao. Subukan mo buhatin body weight mo para mamatay ka.
If you work out 3-4 times a week, try alternating your chest program. This is where I got the best results for my body.
Day 1 - Chest / Bicep / Abs
- Incline press
- Bench press
- Pecdeck or dumbell flyes
- kung kaya mo pa, dumbell pull overs
Day 2 - Back / Triceps / Abs
Day 3 - Shoulders / Legs / Abs
So tapos na yun workout routine mo for the week, then try this:
Day 1 (instead of the same chest routine last week) Chest / Biceps / Abs
- Bench press
- Decline press
- Dumbell flyes
- Dips
Day 2 (same as last week)
Day 3 (same as last week)
Para maniwala ka sa mga pinagsasabi ko, here's my pic from last week. Magyayabang lang ng konti.