For martial art style training.u got to do a lot of fast rep till fail kind of weight lifting.strengthen ur core muscle (back,abs & oblique).

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This post has been edited by hoxy: Jun 13 2012, 08:58 PM

Pull up bar need mount at the door frame or something like that, i don't want to drill or screw a hole cause its a rented house. Is there anymore alternative to do pull up?or any other exercise to replace pull up and dips? I just bought 2 dumbell and a adjustable bench + a barbell. Started workout today by following...


Monday
Full Body
Exercise Sets Reps
Dumbbell Squat 3 6-12
Dumbbell Bench Press 3 6-12
One Arm Dumbbell Row 3 6-12
Standing Dumbbell Curl 3 6-12
Two Arm Seated Dumbbell Extension 3 6-12
Sit Up 3 10-25


Wednesday
Full Body
Exercise Sets Reps
Dumbbell Step Up 3 6-12
Dumbbell Stiff Leg Deadlift 3 6-12
Seated Dumbbell Press 3 6-12
Standing One Leg Dumbbell Calf Raise 3 10-20
Dumbbell Shrug 3 10-15
Dumbbell Side Bends 3 10-15


Friday
Full Body
Exercise Sets Reps
Dumbbell Lunge 3 6-12
Dumbbell Floor Press 3 6-12
Wide Grip Pull Up 3 6-12
Standing Hammer Curl 3 6-12
Lying Dumbbell Extension 3 6-12
Lying Floor Leg Raise 3 10-25


Where can i find some workout chart for whole body with the equipment that i have now. I did the monday chart just now and don't feel much on the chest, but hand is very flimsy now lol.

difference between an EZ curl bar and straight bar is how your palms grip the bar. with the EZ bar your grip is more supinated, therefore easier on the wrists as compared to straight. personal choice really. i dont see a major difference if you choose either one.

and having olympic bars without at least 45lbs weights are lol. unless you're planning to do the big 3(squat, deadlift, bench) with at least your BW i suggest you take the short bar. the reason to having olympic bars is to accommodate more weight, and to place on squat racks, power cages or bench press benches.

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This post has been edited by hoxy: Jun 13 2012, 09:11 PM

@TS I remember Fitness Concept got sell a pullup bar donnid drill the door frame. Basically u just extend it till it's jammed against your door frame. Rather safe geh.

Thank you guys, u guys have been damn helpful. Can u guys teach me how to build my own timetable for 3 days a week workout for whole body?what should i take note when building my own timetable? Anything else that i should take note?

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Added on February 20, 2011, 5:46 pmThanks for the info, do u know whats the name of the items?cause i ask the fitness concept salesman ytd when buying my stuff and he said pull up and dips cannot do unless got specialize machine.

This post has been edited by Streetrat: Feb 20 2011, 05:46 PM

ask for a pull up bar. and smack the salesman while you're at it.
my "specialized" pull up bar is my house's sliding grill door, the top part. paid a bomb for it, mind you

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This post has been edited by hoxy: Jun 13 2012, 09:09 PM

I just called ikano fitness concept regarding the 5in1 gym set, only cost Rm78(price not bad), but anyone got try it b4?that thing safe ah?for the door i mean lol. would u guys recommend me buying it? can dumbell or barbell workout replace pull up bar? Where can i learn to do my own workout timetable?or u guys can recommend me some?

P90X is ur answer.

http://forum.lowyat.net/topic/1558964 buy this p90x pull up bar if u can afford it , it better.

and the seller got sell p90x workout dvd, but its ahem version 1.

but u can go taobao buy the 'original dvd' it cost pretty cheap only, i think 38 ringgit.

Rm200 very expensive leh, but is pull up bar really necessary? whats the difference comparing 5in1 gym set vs P90x?most big different i c is the price and the extra handles on P90x.

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Added on February 20, 2011, 8:55 pmi just found out that my door frame is rounded on the edge, so don't thinki can buy the pull up bar anymore. Any other workout to replace the 5in1 gym set? Can anyone teach me how to do my own workout timetable for 3 days a week?

This post has been edited by Streetrat: Feb 20 2011, 08:55 PM

last time i bought the bar without dvd, its rm180 , so if u wanna do p90x workout, u need the extra holder to perform wide front pull up, the 5 in 1 doesnt have the extra holder.

if u can wait and u can read chinese, i suggest u go here below..

http://s.taobao.com/search?q=chin-up+bar&sort=sale-desc

u can purchase the item via malaysia taobao agent

http://forum.lowyat.net/topic/1263329

there alot taobao agent in lowyat.net, so make ur own choice.

and a.. buying from taobao is definitely cheapest among other option.

but if u wanna get the bar quickly, then buy the rm180 bar, the seller very fast, i get the bar within 3 days.

i wont be getting any bar anymore, cause my door frame is rounded edge, no place to hold the bar. So is there anymore alternative workout that i can do with dumbell and barbell to replace the pull up bar? workout? Timetable anyone?need some help here.

This post has been edited by Streetrat: Feb 20 2011, 09:37 PM

row?
u can use the barbell and dumbbell.

ya u can use resistance band to mimic the pull up bar, although its best to use pull up bar, btw if ur door frame is not suitable, u can install the J bracket,u nid a 'wall driller' for that, after u install it, u can put the bar at the j bracket.

rented house, better don't do anything to the house lol.

5 in1 Multi Training Door Gym Set

Cheap~ and recommended~

This post has been edited by aMReY: Feb 23 2011, 10:47 PM

i have this at home. good buy i should said

Y are there nails coming out from the wall on the 2nd image, Do i need to drill a few holes on the wall?don't have a power drill at home lol.