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Question
Posted by: RUAN | 2004/10/11

advise on program

hallo there
i do on mon. chest + shoulders dins. biceps + lads weds. legs + calves + triceps
3 diff. types off exc. +- 45 - 1 hour
but i need an proper program pls.
thanks for giving always advice

bye RUAN

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Our expert says:
Expert ImageBodybuilding

Ruan,

Here's the program as requested:

MASS BUILDING PROGRAM

Day 1 & 4

CHEST SETS REPS DESCRIPTION
Flat Bench Press 3-4 12, 10, 10, (8) Barbell/Dumbbell
Incline Bench Press 3-4 12, 10, 10, (8) Barbell/Dumbbell

SHOULDERS
Behind Neck Press 3-4 12, 10, 10, (8) Barbell
Lateral Raises 3-4 12, 10, 10, (8) Dumbbell

TRICEPS
Tricep Extension 3-4 12, 10, 10, (8) Dumbbell
Tricep Dips 3-4 12, 10, 10, (8) Parallel Bars

ABS
Crunches 3-4 MAX On Mat
Hanging Leg Raises 3-4 MAX On Pull-Up Bar

Day 2 & 5

BACK SETS REPS DESCRIPTION
Bent-Over Rows 3-4 12, 10, 10, (8) Barbell
Lat Pull-Downs 3-4 12, 10, 10, (8) Lat Machine

BICEP
E-Z Bar Curls 3-4 12, 10, 10, (8) E-Z Bar
Seated DB Curls 3-4 12, 10, 10, (8) Dumbbell

LEGS
Squats 3-4 12, 10, 10, (8) Squat Rack
Leg Presses 3-4 12, 10, 10, (8) Leg Press Machine
Standing Calf Raises 3-4 MAX Standing Calf Mach.
Seated Calf Raises 3-4 MAX Seated Calf Mach.

• Stttttrrrrrreeeeettttttcccchhhhhh-before, during and after training the muscle
• Warm-up before training a muscle by using a light weight of the same exercise for 15 to 20 reps
• When training for Rugby ensure to keep on doing speed training so as not to lose this important aspect of the game

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

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