[karahan22]

am sorry pics are not good

[mr_bhana]

great job bro, back is coming along niceley, just need to bring out the width but it could be down to your posing, bis are huge and abs look good, how are thise wheels?

[chrispghmuscle]

Very nice progress bro..

Back
Do some chins. Barbell rows. or Dbell rows.
Deads

Bicep
Incline curls, barbell curls.

Shoulders
Military presses
Shrugs

? how are you legs bro?

[Kaboom]

Not bad at all man.Hit that chest heavy and hard.

haha nobody ever shows their legs.

[XTRMMUSCLEMASS]

nice back and abs. work harder on the chest, Flat bench press is the best for building mass in that area also works your front deltoids too. keep up the good work

[karahan22]

Thank you so much everyone for comments , my trainer and my Exercise Program changed . he is good and know somethıng .I have a partner we are working hard , ı work double muscle twıce a week
1. day= Incline Barbell Bench Press 4x10
Incline Bench Dumbbell Press 4x10
Flat Bench Dumbbell Press 4x10
Dips 4x10
Arms
Standing Cable Curls 4x12
Barbell Curls 4x12
Two Arm Dumbbell Curls 4x12

2.day= Barbell Deltoid Presses Behind Neck 4x10
Seated DumbbellDeltoid Presses 4x10
Seated Deltoid Military Presses 4x10 ( I dıdnt try standıng)
Dumbbell Flyes 4x10
Triceps
Straight Bar Pushdowns 4x12
Seated Dumbbell Extensions 4x12
Single Arm Dumbbell Extensions 4x12
BACK
3.day= Barbell Rows 4x10
Single Arm Dumbbell Rows 4x10
Push down 4x10
Seated Cable Rows 4x10
my legs look good but I dont work legs and abs because I need more mass tranıer saıd, ıf u want to growh up you wont work legs and abs I dıd some chins last program but ı wıll put agaın next month and shrug soryy my eng not very well thanks agaın

[KM]

Your back is looking awesome bro. Work on the width a bit and hit your chest heavy. You have a good shaped physique so you should improve nicely!

[karahan22]

THANk YOU broyour comment I wıll hıt heavy

[Cork]

Originally Posted by karahan22

I need more mass tranıer saıd, ıf u want to growh up you wont work legs and abs

I'd find a new trainer if I were you, he obviously has no idea what he is talking about. Avoid legs to gain mass? Absurd.

[YM123]

^^^^ yer i definately agree with that,, training legs along with the rest of your body is the best way to gain overall mass.... dont mean to sound too harsh but that is one the worst pieces of advice i have ever heard.

BTW you look great,, when you get even bigger you'l look awesome

[Mcnutters]

lookin sick man keep it up