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Roger Ho's Page

This blog is specially created for my buddy, Roger Ho to provide him with the necessary scaffolding support to jumpstart his bodybuilding journey. Saturday, May 16, 2009. The Push/ Pull Routine. Primary Focus: Chest/ Shoulder/ Triceps. Incline Press 5 sets 12 - 10 – 8 –10 – 12 reps. Bench Press 4 sets of 10 reps. Dumbbell Pullover 4 sets of 12 reps. Arnold Press 4 sets of 12 reps. Side laterals 5 sets of 10 – 12 reps. Shoulder Press 5 sets 12 - 10 – 8 –10 – 12 reps. Tricep Pushdowns 4 sets x 10-12 reps.

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Roger Ho's Page | gainmass4roger.blogspot.com Reviews

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This blog is specially created for my buddy, Roger Ho to provide him with the necessary scaffolding support to jumpstart his bodybuilding journey. Saturday, May 16, 2009. The Push/ Pull Routine. Primary Focus: Chest/ Shoulder/ Triceps. Incline Press 5 sets 12 - 10 – 8 –10 – 12 reps. Bench Press 4 sets of 10 reps. Dumbbell Pullover 4 sets of 12 reps. Arnold Press 4 sets of 12 reps. Side laterals 5 sets of 10 – 12 reps. Shoulder Press 5 sets 12 - 10 – 8 –10 – 12 reps. Tricep Pushdowns 4 sets x 10-12 reps.

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Roger Ho's Page | gainmass4roger.blogspot.com Reviews

https://gainmass4roger.blogspot.com

This blog is specially created for my buddy, Roger Ho to provide him with the necessary scaffolding support to jumpstart his bodybuilding journey. Saturday, May 16, 2009. The Push/ Pull Routine. Primary Focus: Chest/ Shoulder/ Triceps. Incline Press 5 sets 12 - 10 – 8 –10 – 12 reps. Bench Press 4 sets of 10 reps. Dumbbell Pullover 4 sets of 12 reps. Arnold Press 4 sets of 12 reps. Side laterals 5 sets of 10 – 12 reps. Shoulder Press 5 sets 12 - 10 – 8 –10 – 12 reps. Tricep Pushdowns 4 sets x 10-12 reps.

INTERNAL PAGES

gainmass4roger.blogspot.com

1

Roger Ho's Page: May 2009

http://gainmass4roger.blogspot.com/2009_05_01_archive.html

This blog is specially created for my buddy, Roger Ho to provide him with the necessary scaffolding support to jumpstart his bodybuilding journey. Saturday, May 16, 2009. The Push/ Pull Routine. Primary Focus: Chest/ Shoulder/ Triceps. Incline Press 5 sets 12 - 10 – 8 –10 – 12 reps. Bench Press 4 sets of 10 reps. Dumbbell Pullover 4 sets of 12 reps. Arnold Press 4 sets of 12 reps. Side laterals 5 sets of 10 – 12 reps. Shoulder Press 5 sets 12 - 10 – 8 –10 – 12 reps. Tricep Pushdowns 4 sets x 10-12 reps.

2

Roger Ho's Page: December 2008

http://gainmass4roger.blogspot.com/2008_12_01_archive.html

This blog is specially created for my buddy, Roger Ho to provide him with the necessary scaffolding support to jumpstart his bodybuilding journey. Saturday, December 27, 2008. Split Chest Work out Part 2:. Primary Focus: Chest/ Back. Seated Calf raises 5 sets x 15-20 reps. Bench Press and Incline Bench Press will switch load/ sets. On the next trg. Each got equal opportunity to do 7 sets. Bench Press 7 sets 12 - 10 – 8 – 6 – 8 - 10 – 12 reps. Machine Dips 4 sets of 15 reps. Squats 5 sets x 8-12 reps.

3

Roger Ho's Page: October 2008

http://gainmass4roger.blogspot.com/2008_10_01_archive.html

This blog is specially created for my buddy, Roger Ho to provide him with the necessary scaffolding support to jumpstart his bodybuilding journey. Wednesday, October 29, 2008. The Secret to Split Chest Workout – Part 1. OK, let’s shock the upper pec with the Weider Rest-Pause Principle. Using 85-90 percent of your max, do 2-3 reps on a very low angled Incline Press and put the weight down. Take 3 - 5 quick breaths. Then do 2-3 more, rest, 2-3 more and rest for a total of 3-4 rest-pauses. If all else fail...

4

Roger Ho's Page: Split Chest Work out Part 2:

http://gainmass4roger.blogspot.com/2008/12/split-chest-work-out-part-2.html

This blog is specially created for my buddy, Roger Ho to provide him with the necessary scaffolding support to jumpstart his bodybuilding journey. Saturday, December 27, 2008. Split Chest Work out Part 2:. Primary Focus: Chest/ Back. Seated Calf raises 5 sets x 15-20 reps. Bench Press and Incline Bench Press will switch load/ sets. On the next trg. Each got equal opportunity to do 7 sets. Bench Press 7 sets 12 - 10 – 8 – 6 – 8 - 10 – 12 reps. Machine Dips 4 sets of 15 reps. Squats 5 sets x 8-12 reps.

5

Roger Ho's Page: Heavy Duty - Bench Press

http://gainmass4roger.blogspot.com/2008/10/heavy-duty-bench-press.html

This blog is specially created for my buddy, Roger Ho to provide him with the necessary scaffolding support to jumpstart his bodybuilding journey. Saturday, October 25, 2008. Heavy Duty - Bench Press. Sharing some alternative ways to increase the resistance for your Bench Press. Even if the full stack of weight is not enough. You can always stick a 20Kg plate on the stack or. Hang a 25Kg dumbbell to add more weight to the stack. If all else failed, watch the video to find out more. Enjoy?

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ptirogerho.blogspot.com

SportCom 4 All

http://ptirogerho.blogspot.com/2008/05/sports-communications-for-all.html

Sport Communications For All. Sports, jokes, making friends. View my complete profile. Physical Training Instructor / Fitness Specialist. I strongly believe in learning and sharing. T. My Personal Trainer / Buddy. My Weight Training Programme. Monday, May 5, 2008. I strongly believe in learning and sharing. To achieve that, we need a communication tool for all sports enthusiasts like you and me. Therefore I created this blog entitled: Sport Communications For All. 8216;Though it was tough going through a...

holiday4william.blogspot.com

My Holiday: December 2008

http://holiday4william.blogspot.com/2008_12_01_archive.html

This blog is a visual collection of my infrequent holiday travels from around the globe. It is created to share with friends and family members about my holiday memories…so welcome to my blog! Sunday, December 14, 2008. Although Napoleon did not have the chance to march through the Arc de Triomphe with his great Army alive, many years down the road, on 2nd Dec 2008, the next great warriour, Bigboy de' William had led some 30 people and pass through it with victory on Napoleon's behalf. Some says behind e...

weight-trg4ahm.blogspot.com

AHM Weight Training Program: AHM Weight Training Program

http://weight-trg4ahm.blogspot.com/2008/05/weight-training-for-ahm.html

AHM Weight Training Program. This blog is specially created for our Div AHM runners to provide them with the necessary scaffolding support to jumpstart their weight training program. Friday, May 2, 2008. AHM Weight Training Program. Benefits of a Weight Training Program. Abdominals - A strong abdominal region helps protect the back while at the same time, assists in maintaining proper running form and posture. Related Benefits of Total Body Conditioning Through Strength Training. Fat Burning - The increa...

holiday4william.blogspot.com

My Holiday: Enchanting Paris

http://holiday4william.blogspot.com/2008/12/enchanting-paris.html

This blog is a visual collection of my infrequent holiday travels from around the globe. It is created to share with friends and family members about my holiday memories…so welcome to my blog! Sunday, December 14, 2008. Although Napoleon did not have the chance to march through the Arc de Triomphe with his great Army alive, many years down the road, on 2nd Dec 2008, the next great warriour, Bigboy de' William had led some 30 people and pass through it with victory on Napoleon's behalf. Some says behind e...

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Roger Ho's Page

This blog is specially created for my buddy, Roger Ho to provide him with the necessary scaffolding support to jumpstart his bodybuilding journey. Saturday, May 16, 2009. The Push/ Pull Routine. Primary Focus: Chest/ Shoulder/ Triceps. Incline Press 5 sets 12 - 10 – 8 –10 – 12 reps. Bench Press 4 sets of 10 reps. Dumbbell Pullover 4 sets of 12 reps. Arnold Press 4 sets of 12 reps. Side laterals 5 sets of 10 – 12 reps. Shoulder Press 5 sets 12 - 10 – 8 –10 – 12 reps. Tricep Pushdowns 4 sets x 10-12 reps.

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