Hello everybody,
I'll soon test my 15/10/5 reps max and I need some advice, critic about my program.
I Will Train Monday/Wednesday/Friday and my goal is to gain a lot of mass as it's possible.
I will increase my calories for 500 and will see if I have to increase plus or decrease.
Can I have some advice for my program cause I want to make all right...
I am Ectomorph/176 cm/73kg
Thanx a lot everybody and have a nice day
Chyne
My workout: A/B/A style
<TABLE style="WIDTH: 139pt; BORDER-COLLAPSE: collapse" border=0 cellSpacing=0 cellPadding=0 width=185><COLGROUP><COL style="WIDTH: 139pt; mso-width-source: userset; mso-width-alt: 6765" width=185><TBODY><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: #d8d8d8; WIDTH: 139pt; HEIGHT: 15pt; BORDER-TOP: windowtext 0.5pt solid; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20 width=185>A</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl65 height=20>Squats</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Bentover Barbell Row</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Bench Press</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Pulldowns (Tractions)</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Shoulders (DM)</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Triceps pressdowns Front</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: #d8d8d8; HEIGHT: 15pt; BORDER-TOP: windowtext 0.5pt solid; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>B</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl65 height=20>Deadlift - SDT</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Bentover Barbell Row</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Développé incl. Haltères</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Pulldowns (Tractions)</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Shoulders (DM)</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl64 height=20>Biceps (CURL)</TD></TR></TBODY></TABLE>
I'll soon test my 15/10/5 reps max and I need some advice, critic about my program.
I Will Train Monday/Wednesday/Friday and my goal is to gain a lot of mass as it's possible.
I will increase my calories for 500 and will see if I have to increase plus or decrease.
Can I have some advice for my program cause I want to make all right...
I am Ectomorph/176 cm/73kg
Thanx a lot everybody and have a nice day
Chyne
My workout: A/B/A style
<TABLE style="WIDTH: 139pt; BORDER-COLLAPSE: collapse" border=0 cellSpacing=0 cellPadding=0 width=185><COLGROUP><COL style="WIDTH: 139pt; mso-width-source: userset; mso-width-alt: 6765" width=185><TBODY><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: #d8d8d8; WIDTH: 139pt; HEIGHT: 15pt; BORDER-TOP: windowtext 0.5pt solid; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20 width=185>A</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl65 height=20>Squats</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Bentover Barbell Row</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Bench Press</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Pulldowns (Tractions)</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Shoulders (DM)</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Triceps pressdowns Front</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: #d8d8d8; HEIGHT: 15pt; BORDER-TOP: windowtext 0.5pt solid; BORDER-RIGHT: windowtext 0.5pt solid" class=xl66 height=20>B</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl65 height=20>Deadlift - SDT</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Bentover Barbell Row</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Développé incl. Haltères</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Pulldowns (Tractions)</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: #3e3e3e; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl63 height=20>Shoulders (DM)</TD></TR><TR style="HEIGHT: 15pt" height=20><TD style="BORDER-BOTTOM: windowtext 0.5pt solid; BORDER-LEFT: windowtext 0.5pt solid; BACKGROUND-COLOR: transparent; HEIGHT: 15pt; BORDER-TOP: #3e3e3e; BORDER-RIGHT: windowtext 0.5pt solid" class=xl64 height=20>Biceps (CURL)</TD></TR></TBODY></TABLE>