Reply
Results 1 to 6 of 6
  1. #1
    Registered User ahmedjrai's Avatar
    Join Date: Jul 2020
    Age: 50
    Posts: 4
    Rep Power: 0
    ahmedjrai is on a distinguished road. (+10)
    ahmedjrai is offline

    Your thoughts on this

    DAY 1 :
    Flat BB Bench press [3 sets (8-10) reps]
    Lat pulldown [3 sets (10-12) reps]
    Incline DB press [3 sets (8-10) reps]
    BB row [3 sets (8-10) reps]
    Cable crossover High/Low [2/2 sets (12-15) reps]

    DAY 2 :
    Back Squat [3 sets (6-8) reps]
    DB shoulder press [3 sets (8-10) reps]
    Leg curls [3 sets (12-15) reps]
    DB lateral raise [3 sets (10-15) reps]
    Face pull [3 sets (10-15) reps]

    DAY 3 :
    BB row [3 sets (8-10) reps]
    Incline DB press [3 sets (8-10) reps]
    Lat pulldown [3 sets (10-12) reps]
    Flat BB Bench press [3 sets (8-10) reps]
    Single arm cable row [2/2 sets (12-15) reps]

    DAY 4 :
    Deadlift [3 sets (6-8) reps]
    DB shoulder press [3 sets (8-10) reps]
    Leg extension [3 sets (12-15) reps]
    DB lateral raise [3 sets (10-15) reps]
    Face pull [3sets (10-15) reps]
    Reply With Quote

  2. #2
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 27
    Posts: 10,183
    Rep Power: 49206
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    It's 3.5 uppers and half a lower...

    So not a fan.

    You could run it, wouldn't die. Lower body would suck.
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  3. #3
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 1,759
    Rep Power: 10168
    paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000)
    paulinkansas is offline
    You must play a lot of soccer since there is very little lower body work. Your legs must be naturally big, that's why they are neglected in this program.
    Reply With Quote

  4. #4
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 1,946
    Rep Power: 6163
    TolerantLactose is a name known to all. (+5000) TolerantLactose is a name known to all. (+5000) TolerantLactose is a name known to all. (+5000) TolerantLactose is a name known to all. (+5000) TolerantLactose is a name known to all. (+5000) TolerantLactose is a name known to all. (+5000) TolerantLactose is a name known to all. (+5000) TolerantLactose is a name known to all. (+5000) TolerantLactose is a name known to all. (+5000) TolerantLactose is a name known to all. (+5000) TolerantLactose is a name known to all. (+5000)
    TolerantLactose is online now
    Originally Posted by ahmedjrai View Post
    DAY A :
    Deadlift [3 sets (8-10) reps] - DB Bench press [3 sets (8-10) reps] - Lat pulldown (medium grip) [3 sets (8-10) reps] - Cable fly (upper and lower) [2/2 sets (10-12) reps] - Seated cable row (wide grip) [3 sets (8-10) reps] - Seated DB laterals [3 sets (10-12) reps] - DB curls [3 sets (10-12) reps] - Rope pushdown [3 sets (10-12) reps].

    DAY B :
    Squat [3 sets (8-10) reps] - DB Bench press [3 sets (8-10) reps] - Lat pulldown (medium grip) [3 sets (8-10) reps] - Cable fly (upper and lower) [2/2 sets (10-12) reps] - Seated cable row (wide grip) [3 sets (8-10) reps] - Seated DB laterals [3 sets (10-12) reps] - Hammer curls [3 sets (10-12) reps] - Rope overhead extension [3 sets (10-12) reps].
    You've managed to go from bad to worse.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  5. #5
    Registered User jaxqen's Avatar
    Join Date: Dec 2016
    Age: 32
    Posts: 389
    Rep Power: 2307
    jaxqen is just really nice. (+1000) jaxqen is just really nice. (+1000) jaxqen is just really nice. (+1000) jaxqen is just really nice. (+1000) jaxqen is just really nice. (+1000) jaxqen is just really nice. (+1000) jaxqen is just really nice. (+1000) jaxqen is just really nice. (+1000) jaxqen is just really nice. (+1000) jaxqen is just really nice. (+1000) jaxqen is just really nice. (+1000)
    jaxqen is offline
    Originally Posted by paulinkansas View Post
    You must play a lot of soccer since there is very little lower body work. Your legs must be naturally big, that's why they are neglected in this program.
    He also has no bis & tris exercises, but his arms will grow from all that testosterone released by the squats.
    Reply With Quote

  6. #6
    Registered User Ghawk21's Avatar
    Join Date: Dec 2016
    Age: 29
    Posts: 2,676
    Rep Power: 27657
    Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000)
    Ghawk21 is offline
    Originally Posted by jaxqen View Post
    He also has no bis & tris exercises, but his arms will grow from all that testosterone released by the squats.
    Transient fluctuations in testosterone account for nothing. His arms will grow from the upper body compound movements, not squats.
    Bench: 365
    Squat: 495
    Deadlift: 535
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts