Muscle Cartel Fitness Gym

How Many Reps Should You Do?

💪 Full-Body Workout in 30 Minutes

Perfect for a quick gym session when you're short on time.

🔥 5-Minute Warm-Up
Jumping jacks — 1 min
Bodyweight squats — 1 min
Arm circles — 30 sec
High knees — 1 min
Walking lunges — 1 min
Light stretching — 30 sec
🏋️ 20-Minute Full-Body Workout

Do 3 rounds

Squats — 12 reps
🎯 Quads + glutes
Push-Ups — 10–15 reps
🎯 Chest + shoulders + triceps
Dumbbell Rows — 10–12 reps/side
🎯 Back + biceps
Romanian Deadlifts — 10–12 reps
🎯 Hamstrings + glutes
Dumbbell Shoulder Press — 10–12 reps
🎯 Shoulders + triceps
Plank — 30–45 sec
🎯 Core

Rest: 30–60 seconds between exercises/rounds.

🧘 5-Minute Cooldown
Hamstring stretch
Quad stretch
Chest stretch
Shoulder stretch
Deep breathing

⏱️ Total: 30 minutes

Tip: Choose a weight that makes the last 2–3 reps challenging while keeping your form controlled.

🏋️ Abs Workout for Beginners

If you're making this into an infographic/reel, here's a simple beginner-friendly routine:

Crunches — 3 × 12–15
🎯 Targets: Upper abs
💡 Tip: Lift your shoulders, not your whole back.
Reverse Crunches — 3 × 10–12
🎯 Targets: Lower abs
💡 Tip: Curl your hips upward—avoid swinging your legs.
Dead Bug — 3 × 8–10 each side
🎯 Targets: Core stability
💡 Tip: Keep your lower back pressed against the floor.
Plank — 3 × 20–30 sec
🎯 Targets: Entire core
💡 Tip: Keep your body straight and brace your abs.
Mountain Climbers — 3 × 20–30 sec
🎯 Targets: Core + conditioning
💡 Tip: Keep your hips controlled instead of bouncing.
🔥 Beginner Routine

Do 3 rounds:
Crunches → Reverse Crunches → Dead Bug → Plank → Mountain Climbers

Rest: 30–60 sec between exercises.
Frequency: 2–3× per week.

Remember: You don't need hundreds of crunches to get visible abs. Build your core consistently and pair it with overall training and nutrition.

Legs Day. 5 Day Exercises

To maximize leg development, target your quadriceps, hamstrings, glutes, and calves with compound movements for strength and unilateral exercises for balance.

Essential Leg Exercises

Barbell Back Squat 🏋️‍♂️

Primary Focus: Quadriceps 🦵, Glutes 🍑, Core 🪵

Why It’s Essential: The foundational lower-body compound movement! Allows maximum weight load to build overall mass, structural strength, and core stability 🔥.

Romanian Deadlift (RDL) ⚡

Primary Focus: Hamstrings 🍗, Glutes 🍑, Lower Back 🪵

Why It’s Essential: Rules the posterior chain 👑. Emphasizes loaded hip extension and stretches hamstrings under tension to balance heavy quad work 🎯.

Bulgarian Split Squat 💥

Primary Focus: Quadriceps 🦵, Glutes 🍑, Hip Stabilizers 🎯

Why It’s Essential: Fixes strength asymmetries between legs, boosts hip mobility 🔓, and isolates each side without heavy spine loading ⚖️.

Leg Press 🚜

Primary Focus: Quadriceps 🦵, Glutes 🍑

Why It’s Essential: Safely push your legs to absolute failure 💯 in a supported machine position without straining your lower back 🛡️.

Standing Calf Raise 👟

Primary Focus: Gastrocnemius / Calves 🦵

Why It’s Essential: Full ankle plantarflexion with a straight knee directly hits the main calf muscle ⚡. Pause at the bottom stretch to spur growth 📈!

🏋️ Best Exercises for Wider Shoulders
Want that V-taper look? Focus especially on your lateral delts while building your front and rear delts too.
Dumbbell Lateral Raise
🔥 #1 for shoulder width
Targets: Lateral delts
Tip: Use controlled reps—don't swing the weights.
2. Cable Lateral Raise
💪 Keeps tension on the side delts throughout the movement.
Tip: Start with lighter weight and focus on the squeeze.
3. Overhead Shoulder Press
🏋️ Builds overall shoulder size and strength.
Tip: Keep your core tight and avoid excessive back arching.
4. Reverse Pec Deck
🎯 Targets the rear delts for fuller-looking shoulders.
Tip: Pull with your elbows rather than your hands.
5. Face Pulls
🔥 Great for rear delts and upper-back development.
Tip: Pull toward your face with your elbows high.
6. Arnold Press
💥 Works multiple parts of the shoulders through a large range of motion.
Tip: Keep the movement controlled.
7. Rear Delt Dumbbell Fly
🎯 Helps build balanced, 3D-looking shoulders.
Tip: Use lighter dumbbells and avoid using momentum.
💪 Simple Shoulder Workout
Overhead Press — 3 × 6–10
Lateral Raise — 4 × 10–15
Reverse Pec Deck — 3 × 12–15
Cable Lateral Raise — 3 × 12–15
Face Pulls — 3 × 12–15
🔥 Remember
Wider-looking shoulders = bigger lateral delts + developed rear delts + consistent progressive overload.
SAVE THIS FOR YOUR NEXT SHOULDER DAY 💪

Want bigger arms? 💪
Stop just lifting heavy—start training smart.

💪 BICEPS
Focus on:
• Barbell Curls
• Dumbbell Curls
• Preacher Curls
• Hammer Curls

👉 Control every rep and focus on the muscle, not your ego.

🔥 TRICEPS
Don't forget—the triceps make up a big part of your arm size.
Try:
• Cable Pushdowns
• Overhead Extensions
• Close-Grip Bench Press
• Triceps Dips

📈 FOR BETTER RESULTS
✔ Train arms consistently
✔ Use progressive overload
✔ Prioritize proper form
✔ Eat enough protein
✔ Get enough sleep and recovery

💯 THE REAL SECRET
Bigger arms don't happen overnight.
Train hard. Eat right. Recover. Stay consistent.

Save this for your next ARM DAY 💪🔥
Follow Muscle Cartel Fitness Gym for more workout tips.

Maaraw po dito sa gym pwede po walk in😂😂

Operating Hours
Mon-Sat 8AM - 9PM
Sunday 8AM - 8PM
-MUSCLE CARTEL
📍2nd St cor M Diaz Angono Rizal

🏋️ 7 Exercises for a Bigger Chest

1. Barbell Bench Press
🔥 Great for overall chest mass
Focus: Controlled reps + progressive overload

2. Incline Dumbbell Press
💪 Targets the upper chest
Tip: Keep your shoulder blades stable.

3. Chest Dips
🔥 Excellent for lower chest development
Tip: Lean slightly forward to emphasize the chest.

4. Dumbbell Fly
🎯 Stretches and works the chest through a wide range of motion
Tip: Use lighter weight and control every rep.

5. Cable Crossover
💥 Great for constant tension
Tip: Squeeze your chest at the end of each rep.

6. Push-Ups
🔥 Simple but effective
Tip: Slow down the lowering phase to make them harder.

7. Machine Chest Press
💪 Beginner-friendly and easy to control
Tip: Don't lock out aggressively at the top.

📌 Simple Chest Workout

Bench Press: 3 × 6–10
Incline DB Press: 3 × 8–12
Chest Dips: 3 × 8–12
Cable Crossover: 3 × 10–15

🔥 Remember: Bigger chest = consistent training + progressive overload + enough protein + proper recovery.

SAVE THIS FOR YOUR NEXT CHEST DAY 💪

Operating Hours
Mon-Sat 8AM - 9PM
Sunday 8AM - 8PM
-MUSCLE CARTEL
📍2nd St cor M Diaz Angono Rizal

Push Day vs Pull Day vs Leg Day (Beginner Split)

Operating Hours
Mon-Sat 8AM - 9PM
Sunday 8AM - 8PM
-MUSCLE CARTEL
📍2nd St cor M Diaz Angono Rizal

🏋️ 5 Beginner Gym Mistakes You Should Avoid

1. Going Too Heavy Too Soon
❌ Ego lifting can lead to bad form and injury.
✅ Start with a weight you can control properly.

2. Ignoring Proper Form
❌ More weight doesn't mean better results.
✅ Master the movement first, then increase the weight.

3. Training Without a Plan
❌ Random exercises = random progress.
✅ Follow a structured workout routine and track your progress.

4. Neglecting Nutrition & Sleep
❌ Gym alone isn't enough.
✅ Eat enough protein, stay hydrated, and get quality sleep.

5. Expecting Results Overnight
❌ One week won't transform your body.
✅ Stay consistent. Progress takes time.

🔥 Bottom Line

Don't focus on lifting the heaviest. Focus on training smart, eating well, recovering, and staying consistent.

💪 Save this before your next gym session!

2nd Floor M. Diaz cor 2nd St Brgy Sto Niño, Angono, Philippines