errr bro... i think u check his journal la.
its easier that way
haha...

OK !!!


This post has been edited by Al@n2rock: Jun 6 2009, 10:25 AM

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

Thanks

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Added on June 3, 2009, 12:59 pm


Monday (01/06/2009)
Chest

Smith Bench Press
40KG x 12
40KG x 12
50KG x 8
60KG x 5
30KG x 12

Smith Decline Bench Press
30KG x 12
30KG x 12
20KG x 12

Cable Standing Fly - 50lbs per arm
50lbs x 15
50lbs x 12
50lbs x 12

Dumbbell Bench Press - 15Kg per arm
15KG x 15
15KG x 12
15KG x 12

Dumbbell Fly - 10Kg per arm
10KG x 15
10KG x 12
10KG x 12

Dumbbell Pullover
40KG x 15
40KG x 12
40KG x 12

End with cardio 30 min

Thats all...........

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Added on June 3, 2009, 1:10 pmTuesday (02/06/2009)
Back

Cable Wide Grip Straight Back Seated Row
160lbs x 15
160lbs x 12
160lbs x 12
160lbs x 12

Cable One Arm Bent-over Row
80lbs x 12
80lbs x 12
80lbs x 8

Dumbbell Bent-over Row
30KG x 12
30KG x 12
30KG x 12

Cable Close Grip Pulldown
100Lbs x 15
100Lbs x 12
100Lbs x 12

Cable Pulldown
120lbs x 15
120lbs x 12
120lbs x 12
120lbs x 12

Not much

End with 30 min cardio

This post has been edited by Al@n2rock: Jun 5 2009, 08:33 AM

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Added on June 4, 2009, 4:43 pm

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Added on June 4, 2009, 1:00 pmWednesday (03/06/2009)
Shoulder

Cable Front Raise
80lbs x 12
80lbs x 12
80lbs x 8


Cable Upright Row
100lbs x 12
100lbs x 12
100lbs x 12

Dumbbell Lateral Raise
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Dumbbell Seated Rear Lateral Raise
20kg x 12
20kg x 12
20kg x 12
20kg x 12

Dumbbell Lying Rear Lateral Raise
20kg x 12
20kg x 12
20kg x 12
20kg x 12

Dumbbell Shoulder Press
20kg x 15
20kg x 12
20kg x 12
20kg x 12

End with 30 min Cardio

Note : Suppose to do legs, lupe laaa

This post has been edited by Al@n2rock: Jun 4 2009, 04:45 PM

Nice poundages.

Thursday (04/06/2009)
Leg
Barbell Full Squat
Empty bar x 30
40 kg x 12
40 kg x 12
40 kg x 12
60 kg x 8
60 kg x 8
70 kg x 8

Leg Extensions
120lbs x 12
120lbs x 12
120lbs x 12

Leg Press
30 kg x 12
30 kg x 12
30 kg x 12

Rocking Standing Calf Raise
70 kg x 12
70 kg x 12
70 kg x 12

Comt with Traps

Dumbbell Shrug (per Arm)
30kg x 12
30kg x 12
30kg x 12
30kg x 8
30kg x 8

Upright Cable Row
80lbs x 12
80lbs x 12
80lbs x 8

End with 15 min Cardio + 15 min Sauna

Thanks

leg press 30kg?
huh? how come so little?
u should be able to leg press easily 200kg plus.

Hahahahha acually i dont like doing the leg press that why i do with low weight only, hehehehe

BTW, i even dunno i can lift 200kg for the leg press or not , will try it next leg workout

This post has been edited by Al@n2rock: Jun 5 2009, 02:52 PM

"how about u give me some tips to boost up my training plan"


A'ite, first show me your diet plan. I could suggest some food once i've seen yours.

"also, wanna know what the best suppliment to rid off all the extra fat,
and what the suppliment to make u body much2 bigger with bigger mucle at the same time"

OK. there is no such thing as the best supplement to get rid of fat but there is the most popular. What I can suggest you is, go for a diet phase and I'll suggest you some supplement to keep your gain while dieting.

200kg is very easy for leg press.
the 1st month i started gym, i could leg press 280kg for 10 reps already.
from ur squat reps and weight, i think u can do 300kg as well.

ok2, will do the leg press more seriously next time

brader, how long you've been training ?? tinggi & berat ??
nice figure need to cut down bf IMO...

Being playing for serious for 1 year
but still more fat, hahahhaaaahahaha

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

BTW what bf IMO means

This post has been edited by Al@n2rock: Jun 6 2009, 12:27 AM

*grammer Nazi mode

body fat, in my opinion


Chow

This post has been edited by bata: Jun 6 2009, 03:38 AM

oooooooo

Thanks Bro



This post has been edited by Al@n2rock: Jun 6 2009, 10:29 AM

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Added on June 6, 2009, 10:25 amFriday (05/06/2009)
Arm

Alternate Hammer Curl
23 kg x 12
23 kg x 12
23 kg x 8
23 kg x 8

Barbell Curl
20 kg x 12
20 kg x 12
20 kg x 12
20 kg x 8

Dumbbell Alternate Bicep Curl
20 kg x 12
10 kg x 12
20 kg x 12
10 kg x 12
20 kg x 12
10 kg x 12

Two Arm Machine Preacher Curl
100lbs x 8
50lbs x 8
100lbs x 8
50lbs x 8
100lbs x 8

Dumbbell One Arm Triceps Extension
10 kg x 12
10 kg x 12
10 kg x 12
10 kg x 12

Standing Dumbbell Triceps Extension
35 kg x 12
35 kg x 12
35 kg x 12
35 kg x 12

Palms-Down Dumbbell Wrist Curl Over A Bench
15 kg x 12
15 kg x 12
15 kg x 12
15 kg x 12

Palms-Up Dumbbell Wrist Curl Over A Bench
15 kg x 8
15 kg x 8
15 kg x 8

Seated One-Arm Dumbbell Palms-Up Wrist Curl
15 kg x 12
15 kg x 12
15 kg x 12

Wrist Roller
2.5Kg x 3

End with 15min cardio & 15min Sauna

This post has been edited by Al@n2rock: Jun 7 2009, 11:22 AM

Poundages looking solid. I replied your question in my journal. Damn you love high volume sial. I think your arm workout has higher volume than mine. But if it's working for you, it's good.

bro, ur poundage is per arm or u add both up?

example:
Two Arm Dumbbell Preacher Curl
100lbs x 8

is it 50lbs per arm or 100lbs per arm?

Sorry bro, i try search the name for below machine, but cant find hahahha



i do this machine up to 100lbs
not 100lbs per arm, if 100lbs i already berak there trying too pull the bar hhahahahah

But all masure by weight per arm.


sorry again

This post has been edited by Al@n2rock: Jun 7 2009, 11:22 AM