alvinali6 
"I want to Gain Muscle."
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this is what i've been doing the last 10 months prior to my last photoshoot for local fitness magazine.
it might sound weird and ugly for some, but it's work for me, so wth i'll put it here for you just to see :)
i workout 3 times per week with exact same format of exercises, by this regimen i hope that i can hit each bodypart more frequent & stimulate em more frequent.
superset 1: incline press & bent over row x 5 sets
superset 2: military press & bent over lateral x 5 sets
superset 3: side lateral & shrugs x 5 sets
superset 4: alternate dumbbell curl & dumbbell overhead extension x 5 sets
superset 5: chinups & dips x 5 sets
superset 6: lat pulldown & cable crossover x 5 sets
superset 7: leg curl & leg extension x 5 sets
superset 8: cable crunch & seated leg raise x 4-5sets
i never count reps, i just go until i can't lift the weight.
sometimes i use smith machine in place of dumbbell.
that's it! i would do it 2-3 times per week, so it's a total whole body workout i might say.
i didn't do cardio anymore since it always makes me look flat and depleted.
weird and ugly some might say, so be it :) |
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