Go Back   Bodybuilding.net - Bodybuilding Forum > Main Forums > Training


which is the best?



Reply
 
Thread Tools Display Modes
  #1  
Old 12-13-2009, 08:33 AM
mad51234 mad51234 is offline
Rank: New Member
 
Join Date: Oct 2009
Posts: 8
Default which is the best?

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
Reply With Quote
  #2  
Old 12-19-2009, 06:37 AM
mad51234 mad51234 is offline
Rank: New Member
 
Join Date: Oct 2009
Posts: 8
Default

anyone?
Reply With Quote
  #3  
Old 12-19-2009, 09:47 AM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

What is your fascination with hyper-extensions?

I think no one has replied because you asked a trick questions. Non of them are very good. I think you will find it hard to make any sort of progress on a 2day/week program. Although it is possible.

Read the stickies.

IW
Reply With Quote
  #4  
Old 12-19-2009, 01:49 PM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

here's a 2 day that makes more sense:

http://www.elitefts.com/documents/madness_method.htm
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > Main Forums > Training


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 06:16 PM.


Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.