Your thoughts on this

[ahmedjrai]

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]

[WolfRose7]

It's 3.5 uppers and half a lower...

So not a fan.

You could run it, wouldn't die. Lower body would suck.

[paulinkansas]

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.

[TolerantLactose]

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.

[jaxqen]

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.

[Ghawk21]

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.