stats: 175 cms 70 kg 12-14% bf 1 years training (badly traingn in my opinion. although not bad gains for and ecto)

objective: bulk

all heavy 6-8 reps

Day1: Shoulders/tris

-5 set front military press
-3 side delt flies
-3 rear delt flies
-3 shrugs

-3 BB close grip press
-3 cable press

Day2: Back

-4 lat pulldown (front)
-3 1hand DB row
-3 mach rows
(i'd like to do some DL but at this stage grip starts to fail)

REST

Day 3: Chest
-6 incline BB press
-3 incl DB flys (or cable)

Day 4: Legs/bis/grip
- Leg press
- leg curl
-4 BB curl
-4 DB preacher curls

thats all