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hi!I'm 16 years old height 1.74 weight 68 kg

which of these 2-day programs is the best for mass?
1)
A. 1. hyperextensions 3x10 και plank 3 sets
2.front squat 6x8
3. bent over rows 5x10
4. dumbbell incline presses 3x12
5. dumbbell lateral raises


Β. 1. hyperextensions 3x10 and plank 3 sets
2. conventional deadlift 6x8
3. flat bench presses or dumbell incline presses 5x10
4. pull up 3x12
5. up-right row or dumbbell lateral raises 2x15
6. calf raises 3x15

2) Α legs-back, Β chest-shoulders-arms

Α 1. hyperextensions 3x10 and plank 3 sets
2.front squat 5x8
3. bent over rows 5χ8
4. sumo deadlift 4x10
5. pull up 4x10
6. calf raises 3x15

Β. 1. flat bench presses or dumbbell incline presses 5x8
2. chest dips 5x8
3. dumbbell shoulders presses 3x10
4. dumbbell lateral raises 3x10
5. dumbell tricep extensions 3x12
6. dumbbell curls 3x12

3)
A .legs-chest-bicep Β back-shoulders-tricep
Α. 1. hyperextensions 3x10 and plank 3 sets
2. front squat 5x10
3. flat bench presses or dumbbell incline presses 5x10
4. dumbbell curls 3x10

Β. 1. bent over rows 5x10
2. up right row or dumbbell lateral raises 5x10
3. pull over 2x15
4. dumbbell tricep extensions 3x10

4)
Α. legs-shoulders
1. hyperextensions 3x10 and plank 3 sets
2. front squat or deadlifts 5x6
3. up right row or dumbbell lateral raises 3x10
4. claf raises 3χ12

Β. chest-back-arms
1. bent over rows or pull up 5x6
2. dumbbell incline presses 3χ10
3. pull over 2x15
4. dumbbell curls 3x10
5. dumbbell tricep extensions 3x10