[jackdurkalik]

Hello guys this is the first time i m trying to make my own program. I got really nice member that helped me with lower body but i tryed to do upper alone. I m learning atm so feel free to destroy it :P it will only help me to improve :)

Monday : bench , inclined bench, tricept, alterned hammer curl, Snatch

Thursday: military press , pull ups , barbell curl, one-arm dumbbell swings , pullover-and-press

Tuesday and Friday are lower body day and i got this part covered already :)

[tom_629]

Are you training for mass, strength, conditioning? What are your goals and how long have you been training for?

[ZiR RED]

Snatch, while involving the entire body, is mostly a lower body dominant movement.

Focus one of your upper body days on horizontal pushing and pulling. Focus the second on vertical. Arms...all you really need are a few set of supinated curls and lying triceps extensions.

Br

[jackdurkalik]

by horizontal pushing and pulling you meen things like bench and by vertical you mean exercise like military press ?

[lucifuge]

Originally Posted by ZiR RED

Snatch, while involving the entire body, is mostly a lower body dominant movement.

Focus one of your upper body days on horizontal pushing and pulling. Focus the second on vertical. Arms...all you really need are a few set of supinated curls and lying triceps extensions.

Br

cosign

Originally Posted by jackdurkalik

by horizontal pushing and pulling you meen things like bench and by vertical you mean exercise like military press ?

yes

[jackdurkalik]

aw ok ty

[jackdurkalik]

ok so this would be my training is it good ? or should i add more exercise or 1 more day ( i find some part of my body lacking like shoulder ).

Monday : bench , inclined bench, supinated curls and barbell row

Tuesday: Squat, stiff leg deadlift, glute ham raise and calf raises

Thursday: military press , pull ups , lying triceps extensions and pullover-and-press

friday: Deadlift, Travelling Lunges, prone leg curls and seated calf raises

i would do 3 set of 8-10 rep for each.

[jackdurkalik]

so? :P