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  1. #1
    Join Date
    Dec 2004
    Location
    Oxford, UK
    Posts
    4

    Is This A Decent Bulking Program?

    This plan is called the S.A.I.S (Specific Adaption to Imposed Stress) Program.

    Days Per Week: 4

    Monday: Chest, biceps

    Bench press (free weights, barbell) 3 sets 6 reps
    Incline press (free weights, barbell) 2 sets 10 reps
    Vertical bench press (machine) 1 set 20 reps Barbell curls (shoulder wide grip) 3 sets 6 reps
    Dumbbell curls (seated) 2 sets 10 reps
    EZ-barbell curls (narrow grip) 1 set 20 reps

    Tuesday: Legs

    Squats (free weights, barbell) - 3 sets 6 Reps
    Leg press (machine) - 2 sets 10 Reps
    Hack squats (machine) - 1 set 20 Reps

    Thursday: Shoulders, triceps

    Behind the neck press (free weights, barbell) 3 sets 6 reps
    Standing upright rows (free weights, EZ-barbell) 2 sets 10 reps
    Front overhead press (machine) 1 set 20 reps
    Lying triceps press (free weights, EZ-barbell) 3 sets 6 reps
    Overhead triceps press (free weights, EZ-barbell) 2 sets 10 reps
    Triceps pushdown (machine, cable) 1 set 20 reps

    Friday: Back, calves

    Front latpulldown (machine, shoulder wide grip) 3 sets 6 reps
    Seated cable rows (machine, narrow grip) 2 sets 10 reps
    Dumbbell rows (one arm at a time) 1 set 20 reps
    Standing calf raises (machine) 3 sets 6 reps
    Seated calf raises (machine) 2 sets 10 reps
    Bend-over calf raises (machine) 1 set 20 reps

    Would appreciate your thoughts on this.....
    Last edited by Gads; 12-15-2004 at 02:50 PM.

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