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Health and fitness tips

05/11/2026

MEN don't fake DEPRESSION… they fake being OKAY. Remember that 😢

14/10/2026

Ipagdasal mo pa din, kahit mukhang imposible…

13/10/2026

Things you must know as a beginner..

Real Protein:
- Eggs
- Beef
- Chicken
- Fish

Real Carbohydrates:
- Rice
- Oats
- Sweet Potatoes
- Potatoes

Real Fats:
- Avocado
- Butter
- Olive Oil
- Dark Chocolate

Natural Sugar:
- Mango
- Kiwi
- Berries
- Grapes

Quick Energy:
- Sea Salt
- Banana
- Raw Honey
- Dark Chocolate

Hormone-Supportive Foods:
- Eggs
- Lean Steak
- Pomegranate
- Avocado

Brain-Friendly Foods:
- Blueberries
- Walnuts
- Dark Chocolate
- Eggs

04/10/2026

HOME WORKOUT FOR BEGINNERS

02/10/2026

Lift heavy…

Push!!

02/10/2026

Push!!

30/09/2026

DAILY GYM PROGRAM FOR BEGINNERS

🏋️ MONDAY - CHEST + TRICEPS

Warm-up: 5–10 minutes

1. Easy treadmill or cycling - 5 minutes
2. Arm circles - 10 each direction
3. Light push-ups - 5 - 10 reps

Chest

1. Barbell or machine bench press - 3 × 8- 12
2. Incline dumbbell press - 3 × 8 - 12
3. Cable chest fly - 3 × 10–15

Triceps
4. Cable triceps pushdown - 3 × 10–15
5. Overhead triceps extension - 2 - 3 × 10 - 15
6. Close-grip push-ups - 2 × 8 - 15

Finish: 5 minutes easy walking + gentle stretching.

💪 TUESDAY - BACK + BICEPS

Warm-up: 5–10 minutes

1. Lat pulldown - 3 × 8 - 12
2. Seated cable row - 3 × 8–12
3. Dumbbell or machine row - 3 × 10 - 12
4. Face pulls - 2-3 × 12-15
5. Dumbbell biceps curls - 3 × 10- 12
6. Hammer curls - 2- 3 × 10-12

Finish: Easy walking and stretching.

🦵 WEDNESDAY - LEGS + CORE

Warm-up: 5-10 minutes cycling/walking

1. Squat - 3 × 8-12
2. Leg press -3 × 10-12
3. Dumbbell lunges - 3 × 8-10 each leg
4. Leg curl - 3 × 10-15
5. Calf raises - 3 × 12-15
6. Plank - 3 × 20-40 seconds
7. Dead bug -2 × 8-12 each side

Finish: Gentle lower-body stretching.

⸻

🏋️ THURSDAY -SHOULDERS + CORE

Warm-up: 5-10 minutes

1. Dumbbell shoulder press -3 × 8-12
2. Lateral raises -3 × 10-15
3. Front raises -2 × 10-15
4. Rear-delt fly -3 × 10- 15
5. Cable or machine row -2-3 × 10-12
6. Hanging knee raises or captain’s-chair knee raises - 2-3 × 8-12
7. Plank - 3 × 20–40 seconds

🔥 FRIDAY - FULL BODY

Keep this day moderate rather than trying to max out.

1. Goblet squat -3 × 8-12
2. Dumbbell bench press -3 × 8-12
3. Lat pulldown -3 × 8-12
4. Romanian deadlift with light/moderate weight -3 × 8-12
5. Dumbbell shoulder press -2 × 10-12
6. Cable row -2 × 10-12
7. Optional easy cardio -10-15 minutes

💪 SATURDAY - ARMS + OPTIONAL CARDIO

Biceps

1. Barbell or dumbbell curl - 3 × 10-12
2. Hammer curl - 3 × 10-12

Triceps
3. Cable pushdown -3 × 10-15
4. Overhead extension - 3 × 10-15
5. Assisted dips - 2 × 8-12

Optional cardio
6. Walking/cycling - 15 -25 minutes at an easy-to-moderate pace

❤️ SUNDAY - ACTIVE RECOVERY

No heavy lifting.

1. Easy walking - 20-30 minutes
2. Gentle mobility - 5-10 minutes
3. Light stretching
4. Relax and recover
5. Get adequate sleep and regular meals/hydration

30/09/2026

The Gym?

30/09/2026

Underestimated

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Navotas
1485

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