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my new abc program, opinions?
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Posted by: machinehead
hey, i'm in bulking period right now, age:22.5, weight:66kg, height:171cm
starting on sunday san v12 turbo cycle
reps between 6-10
A: chest+triceps+abs
chest:
dumbell bench press 4 sets
flyes 4 sets
incline 30 degrees bench press 4 sets
standing fly 4 sets
triceps:
french press 3 sets
barbell triceps extention 3 sets
pushdown heavy with rope 3 sets
abs:
crunch with weight - 4 sets
cable side bend - 4 sets
B:
back: back+biceps+back shoulders
close grip chin up 4 sets max
front pulldown wide 4 sets
seated row 4 sets
front pulldown with v-bar 4 sets
posterior deltroid:
dumbell lying lateral raise - 3 sets
biceps:
standing hammer curls - 3 sets
dumbell concetration curls - 3 sets
incline 60 degrees hammer curls - 3 sets
C: legs+shoulders+trapezius
legs:
squat - 4 sets
legs extention - 4 sets
legs curl - 4 sets
45 degrees calf press - 4 sets
shoulders:
dumbell shoulder press - 3 sets
smith behind neck press - 3 sets
upright row - 3 sets
trapezius:
shrugs - 4 sets
any opinions for that?
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