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  1. #1
    Computer Engineer MonsterMMORPG's Avatar
    Join Date: Oct 2013
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    MonsterMMORPG will become famous soon enough. (+50) MonsterMMORPG will become famous soon enough. (+50) MonsterMMORPG will become famous soon enough. (+50) MonsterMMORPG will become famous soon enough. (+50) MonsterMMORPG will become famous soon enough. (+50) MonsterMMORPG will become famous soon enough. (+50) MonsterMMORPG will become famous soon enough. (+50) MonsterMMORPG will become famous soon enough. (+50) MonsterMMORPG will become famous soon enough. (+50) MonsterMMORPG will become famous soon enough. (+50) MonsterMMORPG will become famous soon enough. (+50)
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    Thumbs up Please comment on my 3 days per week fully body workout program

    Hello everyone. I am 34 years old.

    I am a computer engineer, therefore my whole life is front of a computer.

    Here my program. I would like to get your comments and improvement suggestions.

    My height : 178 cm, weight : 87 KG

    Monday

    0: Warm up : Incline 3%, Speed 9 KM/hour - 9 minutes running on a treadmill
    1: Barbell Bench Press : 70 KG - 12 reps - 3 sets
    2: Leg Press : 100 KG - 12 reps - 3 sets
    3: Seated Dumbbell Shoulder Press : 20 KG (each dumbbell) - 12 reps - 3 sets
    4: Barbell Romanian Deadlift : 64 KG - 12 reps - 3 sets
    5: Weighted Decline crunch : 15 KG - 12 reps - 3 sets
    6: Seated Dumbbell Hammer Curls : 17.5 KG (each dumbbell) - 12 reps - 4 sets

    Wednesday

    0: Warm up : Incline 3%, Speed 9 KM/hour - 9 minutes running on a treadmill
    1: Triceps Dip : body weight - 12 reps - 3 sets
    2: Dumbbell Stepping Lunge : 12.5 KG (each dumbbell) - 12 reps - 3 sets
    3: Incline Dumbbell Press : 25 KG (each dumbbell) - 12 reps - 3 sets
    4: Wide/Medium/Short Lat Pulldown : 55 KG - 12 reps - 3 sets (first sets wide, second sets medium, third sets short)
    5: Standing Military Barbell Press : 29 KG - 12 reps - 3 sets
    6: Weighted Decline Crunch : 15 KG - 12 reps - 3 sets
    7: Seated Dumbbell Curls : 17.5 KG (each dumbbell) - 12 reps - 4 sets

    Friday

    0: Warm up : Incline 3%, Speed 9 KM/hour - 9 minutes running on a treadmill
    1: Assisted Pull-Up Machine : 20 KG assist - 12 reps - 3 sets (variation of grabbing the machine each sets)
    2: Free Barbell Squat : 70 KG - 12 reps - 3 sets
    3: Decline Dumbbell Press : 25 KG (each dumbbell) - 12 reps - 3 sets
    4: Narrow Grip EZ Bar Upright Rows : 39 KG - 12 reps - 3 sets
    5: Close Grip Seated Cable Row : 60 KG - 12 reps - 3 sets
    6: Vertical Knee Raise + Pull : 10+10 reps - sets
    7: Cable Triceps Push Down : 50 KG - 12 reps - 3 sets
    Last edited by MonsterMMORPG; 09-20-2021 at 04:43 AM.
    PhD Computer Engineer - Developer of Monster MMORPG - Browser Based Game - https://www.MonsterMMORPG.com
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  2. #2
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 3,957
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    TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000)
    TolerantLactose is online now
    https://forum.bodybuilding.com/showt...6216941&page=1

    At your level, I would work on being proficient at fewer movements than being mediocre at more.
    Have I now become your enemy by telling you the truth?
    Galatians 4:16
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