Salut les clef, je me suis m'y a l'ul depuis 1 mois environ et je suis arriver a ce programme. votre avis ?

4 mois de muscu au compteur 1m79 21 ans 72 kilo en pdm

Upper 1
Incline bench press
Chest press machine
Rowing machine
Dumbbell shoulder press
SS Biceps curl(bar) French press
Wrist flexion
Abs

Lower 1/2
Leg press (sceance1=Inclined,sceance 2= straight)
Leg extension
Curl quadriceps
Abductors curl
Adductors curl
Calf raise
Abs

Upper 2
Bench press
T-bar rowing
Pull-up
Side rise
SS Cable curl Biceps&Triceps
Wrist extension
Abs

Bide

Trop d’exo déjà

Upper 1

1. Incline bench press
2. Chest press machine
3. Rowing machine
4. Dumbbell shoulder press or French press SS Biceps curl(bar or Ez bar)
5. Wrist flexion
6. Abs

Lower 1

1. Inclined Leg press
2. Leg curl Curl quadriceps
3. Abductors curl SS Adductors curl
4. Calf raise
5. Abs (crunch + Lying Leg Raise)
6. Leg extension

Upper 2

1. Bench press
2. T-bar rowing
3. Pull-up
4. Side rise
5. Cable curl SS Triceps extension (alternate between pronation, neutral and supination grip)
6. Wrist extension
7. Abs

Lower 2

1. Straight Leg press SS Leg extension
2. Abductors curl SS Adductors curl
3. Calf raise
4. Abs (plank and side plank)
5. Leg curl Curl quadriceps

Trop d'exos.

Aucune extension de hanche en lower

Le 28 mars 2023 à 10:25:34 :
Upper 1

1. Incline bench press
2. Chest press machine
3. Rowing machine
4. Dumbbell shoulder press or French press SS Biceps curl(bar or Ez bar)
5. Wrist flexion
6. Abs

Lower 1

1. Inclined Leg press
2. Leg curl Curl quadriceps
3. Abductors curl SS Adductors curl
4. Calf raise
5. Abs (crunch + Lying Leg Raise)
6. Leg extension

Upper 2

1. Bench press
2. T-bar rowing
3. Pull-up
4. Side rise
5. Cable curl SS Triceps extension (alternate between pronation, neutral and supination grip)
6. Wrist extension
7. Abs

Lower 2

1. Straight Leg press SS Leg extension
2. Abductors curl SS Adductors curl
3. Calf raise
4. Abs (plank and side plank)
5. Leg curl Curl quadriceps

Cimer chef putain