Here is a new training program. What do you think? Is it any good?
I will be using the following Muscle gain products (supplements)
100% Whey Protein (protein supplement)
http://www.usn.co.za/products/protein/whey_protein.htm
Muscle Fuel Dynamic (meal replacement)
http://www.usn.co.za/products/meal_replacements/muscle_fuel_dynamic.htm
Phedra Cut Stimulant Free (Fat Burner)
http://www.usn.co.za/products/fat_burners/phedra-cut_stimm_free.htm
The program
The groups
Group A Shoulders
Seated shoulder press
Upright barbell rows
Upright cable rows
Side lateral raises
Standing barbell press
Bent over raises
Group B Chest
Flat Bench press
Incline bench press
Flat bench press –dumbbells
Incline bench press –dumbbells
Flat dumbbell flys
Incline dumbbell flys
Vertical chest press
Cable crossovers
Push-ups
Group C Back
Bent over row
Lat pull-down
Seated row
One arm bent-over row
Reverse grip lateral pulldown
E-Z bar pullovers
Pull-ups
Shoulder Shrugs
Group D Biceps
Barbell curl
Alternate dumbbell curl
Hammer curl
Seated incline dumbbell curl
Preacher curl
Group E Triceps
Lying tricep extension
Tricep pushdowns
Incline Tricep barbell extension
Reverse tricep extensions
Seated tricep press
Dips
Group F Forearms
Wrist curls
Wrist extensions
Group G Thighs
Leg press
Back squat
Front squat
Forward lunges
Barbell step ups
Leg curls
Dead lifts
Leg extensions
Group H Calves
Toe press bent legs
Seated calf raises
One-leg calf raises
Angled calf raises
Standing calf raises
Group I Abs & Core
Bent knee crunch
Bridge with leg extension
Superman
Hanging torso rotation
Side crunch
Reverse curl
Seated flat bench leg pull-in
Hanging leg lift
Back extension
I will be using the following Muscle gain products (supplements)
100% Whey Protein (protein supplement)
http://www.usn.co.za/products/protein/whey_protein.htm
Muscle Fuel Dynamic (meal replacement)
http://www.usn.co.za/products/meal_replacements/muscle_fuel_dynamic.htm
Phedra Cut Stimulant Free (Fat Burner)
http://www.usn.co.za/products/fat_burners/phedra-cut_stimm_free.htm
The program
The groups
Group A Shoulders
Seated shoulder press
Upright barbell rows
Upright cable rows
Side lateral raises
Standing barbell press
Bent over raises
Group B Chest
Flat Bench press
Incline bench press
Flat bench press –dumbbells
Incline bench press –dumbbells
Flat dumbbell flys
Incline dumbbell flys
Vertical chest press
Cable crossovers
Push-ups
Group C Back
Bent over row
Lat pull-down
Seated row
One arm bent-over row
Reverse grip lateral pulldown
E-Z bar pullovers
Pull-ups
Shoulder Shrugs
Group D Biceps
Barbell curl
Alternate dumbbell curl
Hammer curl
Seated incline dumbbell curl
Preacher curl
Group E Triceps
Lying tricep extension
Tricep pushdowns
Incline Tricep barbell extension
Reverse tricep extensions
Seated tricep press
Dips
Group F Forearms
Wrist curls
Wrist extensions
Group G Thighs
Leg press
Back squat
Front squat
Forward lunges
Barbell step ups
Leg curls
Dead lifts
Leg extensions
Group H Calves
Toe press bent legs
Seated calf raises
One-leg calf raises
Angled calf raises
Standing calf raises
Group I Abs & Core
Bent knee crunch
Bridge with leg extension
Superman
Hanging torso rotation
Side crunch
Reverse curl
Seated flat bench leg pull-in
Hanging leg lift
Back extension
