Ai thích tập thể hình nào!

chú tập o dau the, may nam roi, chi so cac vong the nao
anh tap dc 5 nam roi. clb thang long Nguyen chi thanh

chu sinh nam 84 chac moi tap thoi, tuoi cua chu thi da lam gi co cai gi, da day dc 80kg chua, keo xo dc bao nhieu kg roi

chu sinh nam 84 chac moi tap thoi, tuoi cua chu thi da lam gi co cai gi, da day dc 80kg chua, keo xo dc bao nhieu kg roi

Bác đừng khinh thường thằng em của em nhé, bác tập 5 năm đẩy được 80kg rồi à, thằng em 84 của em mới tập 2 năm thôi nhưng cũng đã đẩy được 80kg rồi đấy ạ. Không biết bao giờ mình mới đẩy được như thế đây, hic.

Bác đừng khinh thường thằng em của em nhé, bác tập 5 năm đẩy được 80kg rồi à, thằng em 84 của em mới tập 2 năm thôi nhưng cũng đã đẩy được 80kg rồi đấy ạ. Không biết bao giờ mình mới đẩy được như thế đây, hic.

Anh 21--1980 gì đó ơi, anh tập dc 5 năm rồi chắc là huge lắm, em không dám so bì, nhưng mà anh đừng coi thường nhóc này nhe, 90cân cũng đẩy được đấy, mặc dù em có hơi nhẹ cân( 67-70kg) nhưng mà cũng không phải không có gì như anh nói đâu.
Ít ra em cũng biết tìm những website về thể hình để post len cho mọi người cùng xem
Anh có kinh nghiệm gì thì post bài lên

Anh 21--1980 gì đó ơi, anh tập dc 5 năm rồi chắc là huge lắm, em không dám so bì, nhưng mà anh đừng coi thường nhóc này nhe, 90cân cũng đẩy được đấy, mặc dù em có hơi nhẹ cân( 67-70kg) nhưng mà cũng không phải không có gì như anh nói đâu.
Ít ra em cũng biết tìm những website về thể hình để post len cho mọi người cùng xem
Anh có kinh nghiệm gì thì post bài lên

Bodybuilding for Intermediates
A Intermediate approach to bodybuilding
4 DAYS PER WEEK
--------------------------------------------------------------------------------

Bodybuilding for Intermediates - A Intermediate approach to bodybuilding:
This is a typical intermediate routine. Each body part is to be worked 2 times per week, MONDAY- TUESDAY / THURSDAY-FRIDAY. It can be used by Male and Female. Try to use as much weight as possible (WITHOUT STRAINING). Don''t feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don''t let your routine become routine.
This is a PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the ADVANCED stage.

shoulders
chest
biceps
forearms
abdominals
thighs
calves

trapezius
shoulders
triceps
back
thighs

calves

Click Here for a Printable Version of This Workout
Click on Exercise to learn the proper form
MONDAY/THURSDAY
SET#1
SET#2
SET#3
SET#4
SET#5

BENCH PRESS
12 REPS
10 REPS
10 REPS
8 REPS
6 REPS

DUMBELL FLYES
12 REPS
10 REPS
10 REPS

BARBELL CURL
12 REPS
10 REPS
10 REPS

CONCENTRATION CURL
12 REPS
10 REPS
10 REPS

CLOSE GRIP BENCH PRESS
12 REPS
10 REPS
10 REPS

FRENCH PRESS
12 REPS
10 REPS
10 REPS

Click on Exercise to learn the proper form TUESDAY/FRIDAY
SET#1
SET#2
SET#3
SET#4
SET#5

BENT OVER ROW
12 REPS
10 REPS
10 REPS
8 REPS
6 REPS

LAT PULL-DOWNS
12 REPS
10 REPS
10 REPS

MILITARY PRESS
12 REPS
10 REPS
10 REPS

SIDE LATERALS
12 REPS
10 REPS
10 REPS

SHRUGS
12 REPS
10 REPS
10 REPS
8 REPS

SQUATS LEG PRESS
12 REPS
10 REPS
10 REPS
8 REPS

LEG EXTENSION
12 REPS
10 REPS
10 REPS
8 REPS

LEG CURL
12 REPS
10 REPS
10 REPS
8 REPS

Click Here for a Printable Version of This Workout
PYRAMID PRINCIPLE
The idea or pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use.
The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set.
Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM
It is VERY IMPORTANT that you use a spotter, And make sure you are warmed up properly before trying to perform your ORM
SET#1
SET#2
SET#3
SET#4
SET#5

WEEK#1
55% of Max
60% of Max
60% of Max
65% of Max
70% of Max

WEEK#2
60% of Max
65% of Max
65% of Max
70% of Max
70% of Max

WEEK#3
65% of Max
70% of Max
70% of Max
75% of Max
75% of Max

WEEK#4
70% of Max
75% of Max
75% of Max
80% of Max
80% of Max

WEEK#5
70% of Max
75% of Max
75% of Max
80% of Max
80% of Max

WEEK#6
70% of Max
75% of Max
75% of Max
80% of Max
80% of Max

Bodybuilding for Intermediates
A Intermediate approach to bodybuilding
4 DAYS PER WEEK
--------------------------------------------------------------------------------

Bodybuilding for Intermediates - A Intermediate approach to bodybuilding:
This is a typical intermediate routine. Each body part is to be worked 2 times per week, MONDAY- TUESDAY / THURSDAY-FRIDAY. It can be used by Male and Female. Try to use as much weight as possible (WITHOUT STRAINING). Don''t feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don''t let your routine become routine.
This is a PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the ADVANCED stage.

shoulders
chest
biceps
forearms
abdominals
thighs
calves

trapezius
shoulders
triceps
back
thighs

calves

Click Here for a Printable Version of This Workout
Click on Exercise to learn the proper form
MONDAY/THURSDAY
SET#1
SET#2
SET#3
SET#4
SET#5

BENCH PRESS
12 REPS
10 REPS
10 REPS
8 REPS
6 REPS

DUMBELL FLYES
12 REPS
10 REPS
10 REPS

BARBELL CURL
12 REPS
10 REPS
10 REPS

CONCENTRATION CURL
12 REPS
10 REPS
10 REPS

CLOSE GRIP BENCH PRESS
12 REPS
10 REPS
10 REPS

FRENCH PRESS
12 REPS
10 REPS
10 REPS

Click on Exercise to learn the proper form TUESDAY/FRIDAY
SET#1
SET#2
SET#3
SET#4
SET#5

BENT OVER ROW
12 REPS
10 REPS
10 REPS
8 REPS
6 REPS

LAT PULL-DOWNS
12 REPS
10 REPS
10 REPS

MILITARY PRESS
12 REPS
10 REPS
10 REPS

SIDE LATERALS
12 REPS
10 REPS
10 REPS

SHRUGS
12 REPS
10 REPS
10 REPS
8 REPS

SQUATS LEG PRESS
12 REPS
10 REPS
10 REPS
8 REPS

LEG EXTENSION
12 REPS
10 REPS
10 REPS
8 REPS

LEG CURL
12 REPS
10 REPS
10 REPS
8 REPS

Click Here for a Printable Version of This Workout
PYRAMID PRINCIPLE
The idea or pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use.
The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set.
Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM
It is VERY IMPORTANT that you use a spotter, And make sure you are warmed up properly before trying to perform your ORM
SET#1
SET#2
SET#3
SET#4
SET#5

WEEK#1
55% of Max
60% of Max
60% of Max
65% of Max
70% of Max

WEEK#2
60% of Max
65% of Max
65% of Max
70% of Max
70% of Max

WEEK#3
65% of Max
70% of Max
70% of Max
75% of Max
75% of Max

WEEK#4
70% of Max
75% of Max
75% of Max
80% of Max
80% of Max

WEEK#5
70% of Max
75% of Max
75% of Max
80% of Max
80% of Max

WEEK#6
70% of Max
75% of Max
75% of Max
80% of Max
80% of Max

Các chú cho anh tập với nào! Anh hơi còi 1 tý nhưng mà hít đất đôi nam nữ khoẻ phết đấy