Good day PBFB peeps, since medyo busy sa work, i can only work-out 3x a week max, magsosolicit po sana ako sa inyo ng magandang program for bulking/mass building. I'll be taking din pala whey and dymatize expand as supplements.
I have an idea naman since nagwowork-out na din ako before, pakicorrect na lang kung may mali (or kung may better suggestion kayo).
MONDAY Chest - db press inclined, db flyes inclined, bb press flat, db press flat Back - im not familiar with the terms pero puro machines lang Triceps - pull down (tama ba?)
WEDNESDAY Legs - Squats and puro machine na (again not familiar with the terms) Shoulder - wala pa Biceps - bb curl, db curl
FRIDAY Same work-out as Monday
Hope you guys can help me, balak ko na medyo seryosohin pagwowork-out eh. I'll really appreciate your inputs and suggestions.
2day split lang ba gusto mo? oh well, since you're pressed with your sched. you'll need to get enough rest per sets for growth.
just stick with compound exercises. pick 3 exercises for your chest. 2 exercises for your back. and one exercise for your tri. - Dips.
eg. mon. inc bb press, flat bb press, dec bb press; pullups, seated bb rows; dips. eg. wed. squats, sldl (replace wth leg curls kung machine gusto mo), seated calf raises; front mil press; standing ez bar curls, close grip ez bar curls.
imo, you'll probably bulk more if you could do at least 4x a week of training.
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"you can work out hard, and you can work out long, but you can't work out hard and long."
