Hello Guys. Newbie here. How you doing? Hope you guys are doing fantastic! Anyway, i'm here to learn about bodybuilding. I'm here because I want to make it as my new lifestyle. Well, my target is weight lose. I'm 18 years old, 176cm, 95kg (yeah I knw im in obese stage 1). Enough said, that will be my history. Please guide me, pros

Yesterday was my first day. I went to the gym and I did a cycling for a 15 minits. Then I moved to chest workout:


[/B]Incline Dumbell Press

2.5kg each side for 12 times

5kg each side for 12 times

7.5 kg each side for 12 times *twice

Idk what you guys called it but its something like you sit on it, got weight on your right side (each 10kg), put your hand at the bar (got left and right side near your shoulder) and push it.

40kg for 12 times

50kg for 12 times *twice

40kg for 12 times

Then I moved to Barbell Bench Press

10KG each side *12 times

15KG each side *12 times

20KG each side *12 times with people support


Then I moved to this machine (again, idk what you guys called it) it looks like a huge machine, u set the weight on the left and right side of it, got rope, u pull the rope.

10 kg for each side *12 times

15 kg for each side *12 times

20 kg for each side *12 times

15 kg for each side * 12 times



I know this is SUCKS. But have you ever heard that 'Rome wasn't build in a day'? Hehe. Well, you can scold me, say whatever you want, I dont care bout it because I'm here to learn.

I'll ask the people around there about what is this called and how to do it properly.

Sorry if I posted to a wrong thread. Hope to hear from you guys, soon.


P/s: Sorry for my baddd english

Hi Mike. Thanks for replying and thanks for telling me that this is the wrong section to post my journal workout. Sorry Mode


Yeah I will do some homework about bodybuilding. Yup. I got a few friends that active in BB and I got 2 trainer to guide me. In fact, they are my friends that have been made bb as their lifestyle for awhile. Once again, thanks Mike So, how long you've been in this heavy sport?

Yo Neek. Sup? Yes I knw that. I dont want to be an empty shell body builder. Yes. They said, 'You are what you eat'. So no doubt if you control all those 4 factors (what, when, how many times, how much) you will stay healthy and get a nice body *correct me if im wrong*

Weight Lifting first and then Cardio. Sounds good because if I do Cardio first then I will get exhausted after that tak larat nak weight lifting. Anyway, should I do jogging? I want to change my stubborn body fats into muscles. Need advice here.

Hi bro Darklight. Usually you shisha at where? Perhaps we can shisha together

I see. Been there once. Yeah thanks man. Mind to pm me your FB?