Topic: pa help or enge ng tips

[potpotenfriends]

enge naman po ako  ng tips ano  po  ba maganda unang i work our chest or biceps or shoulders
payat po kasi ako 70 kilos  ako tapos 5'10 salamat po

[Zagatho]

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.

[potpotenfriends]

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.

ah ganun po ba maraming salamat po i will follow po ung mga tinuro mo tnx po malake po kaso po nahihiya ako mag gym kasi payat me meron ako dito dumbells sa bhay pde na po ba un tapos may bench din nmn dito meron po kong 4 plates na 10 lbs and 4 plates na 2.5 ano po ba mganda nabibigatan po ako sa 10 lbs apat po un

[Zagatho]

gamitin mo muna yung 2.5 lbs. apat meron ka di ba so total of 10 lbs yun. kung mabigat pa din try mo muna mag push-ups para unti unti masanay arms mo.