24 years with prog needs ur helpe

[alnzal]

hello
guys i,m not that new for this but i stoped for years & i,m already stated back 2 weeks ago
now i wann ur needed advice af friend of mine gave me this prog as a beginner and he said just for one month....what do u think?







day1 chest & triceps

*BENCH PRESS. 5 SETS OF 8 REPS

*FLYES 5 SETS OF 8 REPS

*SQOULDER PRESS 5 SETS OF 8 REPS


*DIPS 30 REPS








DAY2 BACK & BICEPS

*CHIN UPS OR PULLDOWNS 25 REPS

*BENT OVER WOWS 5 SETS OF 8 REPS

*BICEP CURLS 5 SETS OF 8 REPS








DAY3 LEGS

* SQUATS 5 SETS OF 8 REPS

*LEG CURLS 5 SETS OF 8 REPS

*CALF RAISES 3 SETS OF 20 REPS



ABS EVERYDAY DO LAST