hey wong.. give us a idea on how ya usually train say chest or back.. the reps the sets ect.. by the way, how are the gyms equipped in your area.. good or bad?
Sure bro. I will give you my back workout routine. I work my back twice a week coz its a large muscle group so i need 2 training sessions to fully hit all areas of my back.
Back 1 (thickness)
Chin ups 3 X as many as possible
Reverse grip pulldown 4 x 8-10
One arm dumbell rows 4 X 8-10
T bar row 4 x 8-10
Barbell Rows 4 X 8-10
Seated Low Rows 4 x 8-10
Deadlifts 4 X 8-10
Back 2 (detail)
Chin ups 3 X as many as possible
Front Pulldown 3 X 12-15
Behind Neck Pulldown 3 X 12-15
V handle parallel close grip pulldown 3 X 12-15
Hammer Stength High Pull (one arm at a time) 3 X 12-15
Hammer Strength Low Row (One arm at a time) 3 X 12-15
Barbell Back Rows (Barbell behind the butt) Lee Haney's favorite 3 X 12-15 super set with
Standing cable reverse fllyes 3 12-15
SeatedLow Rows (ellevated, sitting on a dumbell) 3 X 15 superset with
Back extension with 45 lbs dumbells 3 X 12
The gyms in Kuala Lumpur (capital city of MAlaysia) are ok. We have many big gyms here but most of them are catered for fitness rather than hardcore bodybuilders. However, there are always some hard core equpment in many of thse gyms like Hammer Strength and Cybex. I could still get a thorough workout but have to travel to different gyms ie back in gymA, chest in gym B etc atc. Other words there is no one gym that provide all the equipment that a high level competitive bodybuilder needs. As i said, i miss training at Gold's and Powerhouse gyms in NYC and LA. Some of them are warehouse- turn gym and have everything under 1 roof. You guys are so lucky!
