My mass intake program needs advice.

[iosman123]

Hello,

I practice bodybuilding for a few years now and I need advice on my 3 day weight training program. I am currently mass-weighting, I am 1m82 for 77kg I have a physical type ectomorph. I present you my program below.


Monday: pectoral, shoulders, triceps, abdominals

- Pectoral
Developed Lying: 3 warm up series then 3 sets of 6 to 8 repetitions.
Developed inclined with dumbbells: 1 or 2 warm up series then 3 sets of 6 to 8 repetitions.
spreads with dumbbells: 1 series of warm-up then 3 sets of 10 to 12 repetitions.

- Shoulders
Developed sitting with dumbbells: 2 or 3 warm up series then 3 sets of 6 to 8 repetitions.
side elevations: 1 or 2 warm up series then 3 sets of 6 to 8 repetitions.

- Triceps
1 exercise only: bar at the front - 2 warm up series then 3 sets of 6 to 8 repetitions.
- Abdominal: 200 in classic crunch.

Wednesday: quadriceps, ischios, calves, abdominals

- Quadriceps
squat 3 warm up series then 3 sets of 6 to 8 repetitions.
Thigh press: 1 or 2 warm up series then 3 sets of 6 to 8 repetitions.
Legacy extensions: 1 warm-up series then 3 sets of 10 to 12 repetitions.

- Ischios
lifted outstretched legs: 3 or 4 sets of 10 to 12 repetitions.
legacy curls: 3 or 4 sets of 10 to 12 repetitions.

- Calves
standing calves: 3 or 4 sets of 6 to 8 repetitions.
seated calves: 3 or 4 sets of 6 to 8 repetitions.
- Abdominal: 200 classic crunch.

Friday

back, biceps, trapezes, abdominals

- Back
Rowing bar: 3 warm-up series then 3 sets of 6 to 8 repetitions.
Vertical draw in front: 1 or 2 warm up series then 3 sets of 6 to 8 repetitions.
Horizontal pull tight grip: 1 warm up series then 3 sets of 10 to 12 repetitions.

- Biceps
Curl at the helm: 3 warm-up series then 3 sets of 6 to 8 repetitions.
Curl alternated with dumbbells: 1 or 2 warm up series then 3 sets of 6 to 8 repetitions.

- Trapezes
1 exercise only: shrug at the helm 3 warm-up series then 3 sets of 6 to 8 repetitions.
- Abdominal: 200 classic crunch.

thanks
iosman

[Animals]

Hi, your program looks like ( push pull and legs) . But you work only 3 times per week. I think it's maybe better to work with full body 3 times per week. Or go Ppl push chest triceps, pull back biceps, and legs. This system consist to turn session and you practice 5 times per week bodybuilding

[Μετά Ἐγώ]

« Bar at the Front » ?!?

French press, Lying french press, Skull crusher, lying Overhead barbell triceps extensions...
Bar at the Front : a Word to Word Translation for « barre au front ».
Pourquoi écrire en anglais sur un forum français quand on est francophone, et même français sans doute ?!?

[patrick]

Und können wir auch auf Deutsch antworten?

[elb]

嗨，在你的位置，我宁愿做一个超过三天的全身，每周三天是我认为最好的。

[Μετά Ἐγώ]

@Elb
Le full body, pour moi ça a toujours été du chinois

@Patrick
Wie du willst. Ach ! Wir vermissen unseren kleinen Bären (Paddy)...

[patrick]

Leider habe ich keine Ahnung wie sagt man "full body" auf Deutsch

Et c'est quoi cette histoire de petit ours ? Ma culture germanique est limitée (en plus elle était helvétique...)

[Μετά Ἐγώ]

C’est Paddy (dit l’ours berlinois ).
Il est parti pour différent politique sévère avec un membre du forum (je te laisse deviner).
Et il était germanophone, d’où le clin d’œil.
C’est vrai qu’on est sûrement quelques-uns à la regretter Paddy.