usually chest and arms ang inuuna kasi yun yung magiging foundation mo sa strength training.
start with 10 lbs bench press. 5 lbs plates each. kung mabigat pa yun para sayo try just the
bar. 15-16 lbs na kasi yung weight nung standard na bar.
do 3 sets of 10 reps on each chest press(incline, flat & decline) wide grip.
after nun close grip chest press. incline, flat & decline din.
after that do dumbbell press and dumbbell flyes. yun yung mga basic pra sa chest.
after doing chest, arms naman. bicep curls and tricep kickbacks.
pag nasanay na yung arms mo saka ka mag shoulder exercises.
mas madadalian ka kasi sa shoulder pag lumakas na ng onti arms mo.
and remember to rest. go to the gym every other day. wag ka mag gym everyday as it
will only tire your muscles. hindi sya mag gogrow. kailangan kasi ipahinga ang muscles
para lumakas at lumaki.
pag nasanay na yung katawan mo sa work out do other things like back programs, cardio
and legs, ab training etc. panget naman kasi kung naka focus ka lang sa chest & arms.
di magiging proportional yung katawan mo nun.