Hi All Great body builder !!!!

Just wanna share my daily workout at gym

Maybe i do wrongly, so feel free to comment ya........



Weight : 121KG (06/06/2009)
Height : 180CM (06/06/2009)

Monday : Chest
Tuesday: Back
Wednesday : Legs
Thursday : Shoulders
Friday : Arms
Saturday : OFF
Sunday : OFF


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Monday-Chest

Start with 30 Minute Cardio

Barbell Bench Press
20kg x 30
30Kg x 15
40kg x 15
20kg x 30

Barbell Incline Bench Press - Medium Grip
20kg x 12
30Kg x 12
30kg x 12
20kg x 12

Bent-Arm Dumbbell Pullover
20kg x 20 x 4

Butterfly
80lbs x 15
100lbs x 15
120lbs x 12
80lbs x 15


Cable Crossover
80lbs x 30
100lbs x 15
120lbs x 12
80lbs x 15

Decline Dumbbell Flyes
20kg x 20
30Kg x 15
30kg x 12
20kg x 12

Dumbbell Bench Press
30kg x 15
30Kg x 12
30kg x 12
30kg x 10

This post has been edited by Al@n2rock: Aug 21 2013, 04:38 PM

You should change your workout days. If you do shoulders the day after chest, your delt muscles are already tired from all the pressing movements done the day before.

Then your back is done after shoulders again, so you won't be as strong because your rear delts will be affected hence suboptimal strength in pulling movements.

Tuesday - Shoulder (26/05/2009)

Start with 30 minutes cardio

Arnold Dumbbell Press
30Kg X 15 X 3
20Kg x 20

Barbell Rear Delt Row
40Kg X 12 X 3

Barbell Shoulder Press
20Kg X 12 X 4

Bent Over Dumbbell Rear Delt Raise With Head On Bench30Kg X 15 X 3
20Kg X 15

Dumbbell Lying Rear Lateral Raise
30Kg X 15 X 3
20Kg X 15

Dumbbell Shoulder Press
30Kg X 12 X 3
20Kg X 15

Front Cable Raise
40lbs X 12 X 3

Power Partials
30Kg X 15 X 3
20Kg X 15

Reverse Flyes
30Kg X 15 X 3

Seated Bent Over Rear Delt Raise
30Kg X 15 X 3
20Kg X 15

Smith Machine Behind The Neck Press
20Kg X 15 X 3

Standing Low-Pulley Deltoid Raise
40lbs X 12 X 3

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Added on May 27, 2009, 1:23 pmOk bro, will change it bro,

Izzit any recomandation to setup again my daily ex

Monday
Tuesday:
Wednesday :
Thursday :
Friday :
Weekwend : Off

This post has been edited by Al@n2rock: May 27 2009, 01:27 PM

Monday- Chest
Tuesday- Back/ Traps
Wednesday- Arms
Thursday- Legs
Friday- Shoulders/ Traps

Ok will follow with this arrangement, and will update daily

Thanks

You look like Mark Henry.

Really huh? walawei, so too fat lorr

Yea, by looking at your forearm, I can see the amount of fats there. I used to be a fat ass so I know.

Since you are so big now, you can consider cutting to get lower bodyfat.

I think your goal is to be able to lift more that's all. At the end of the day, people will still want to see a better body shape of you. Even if you go for only strength, I'm sure you want to look good too, not just with huge arms or what. Be leaner, get more veins popping out, especially the forearm area, fuhhh now that is bad ass.

Like some of the guys in gym, they are fat and big. They can lift more but they are still fat. But you are definitely better than them from what I see in the picture.

You need to do cardio no matter what. And I think you don't have to worry much since you are already so big with huge muscles.

This post has been edited by zeist: May 27 2009, 07:41 PM

BIG...
Where you train at?

Thanks bro, definetly agreed with u,
starting for now i will increse my cardio workout,

will updated more toward my daily workout in this journal

Appreciates

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Added on May 27, 2009, 9:39 pmClark Hatch Crown Plaza Jalan Sultan ismail
6.45pm - 9.00pm

Wed - Arm (27/08/2009)

Start with 30 Minute Cardio

Alternate Hammer Curl
20Kg X 15 X 3

Barbell Curl
30Kg X 15 X 3

Cross Body Hammer Curl
20Kg X 15 X 3

Dumbbell Alternate Bicep Curl
20kG X 15 X 3

Dumbbell Bicep Curl
20Kg X 15 X 3

This post has been edited by Al@n2rock: May 28 2009, 08:05 AM

Wow, you bicep curl at 40kg? That's 98lbs?

Do cardio after your weights training, not before.

bro... ARM day includes biceps and TRICEPS. dont neglect your triceps.. hehe.. good luck with the workout

u r a monster.
bicep curling at 40kg.
insane...

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Added on May 28, 2009, 1:30 ami am wondering, is it in kg or lbs? hmm...

This post has been edited by JonYeap: May 28 2009, 01:30 AM

whoaa....big guy

u curl 40kg, but u dumbbell chest press 30kg?


Chow

Normaly i will do both, but yesterday rushing for something, so i only able to cover bicep part

will remember tricep next time

thanks bro

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Added on May 28, 2009, 7:44 am Soo sorry guy i donnu how the format, its 40kg earlier is combining both arm, so its 20kg per arm, So sorry
not a monster after all hahahaahahahah
OK will try it today

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Added on May 28, 2009, 7:46 amSorry guy have updated

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Added on May 28, 2009, 7:51 amJust wanna know,

am doing Chest on mon, shoulder on tue, yesterday on bicep

izzit ok to do back today ?????

This post has been edited by Al@n2rock: May 28 2009, 08:17 AM

Sure its ok.

Hahahahahha thanks dude

No it's not! You use your biceps for pulling movements. How can you do your back the day after that? Your strength will be suboptimal.

Woah... then rather hard to determine which comes first. How is your arrangement? I usually go by feel, but I workout every muscle group once a week.

Bro darklight how about u help me to setup my daily ex, i will follow as ur surgession and we see the result,

for now i only ex base on my previous schdule, and as ur comment its is not suit for me,

please need ur help on this

Mon-
Tue-
Wed-
Thu-
Fri-

Thanks