Bench Press to Neck 6 x 6-8 Reps
Why to the neck? Bench press to the neck can be a somewhat decent assistance exercise if once sporadically but as a core exercise in a program? To replace the regular bench press (or dips)? NEVER! Peoples tend to get too "cute" with their programs in hope of looking innovative.
Barbell Squat 6 x 8 Reps
Machine Calf Raises
I personally never do calf training, except while performing power shrugs (shruging the bar with both the traps and calves). But if you want to work them, this exercise is just as good as any other.
Behind the Neck Press 6x 6-8
For 80% of the population the behind the neck press can be hard (i.e. traumatic) on the shoulder joint. Shoulder press from the front (seated shoulder press or standing military press) is a much safer option AND it allows for more weight to be used,thus will lead to greater gains in muscle mass around the shoulder area.
Front Pull Down 6 x 8-10 Reps
It's probably only the 4th or 5th best upper back exercise behind chins, pullups, barbell rowing, seated rowing to the abdomen and seated rowing to the neck. If you are only going to be doing one back exercise, at least use a good one.
Lying Barbell Tricep Extension 6x8
Not a bad exercise, althought weighted dips and decline barbell triceps extension would also be a good choice.
Preacher Curl 6x8
Good exercise, but so is the standing barbell curl.
Bent Knee Leg Raises 1x 100-150
Try to do 150 bent knee leg raises and get back to me! There is not only one abdominal muscle, you need several exercises to work them completely. Read my latest article on this subject.
Another general problems I see with the program are:
- No rest intervals mentionned
- No indication as to how to perform the exercises. 6-8 reps with a slow negative and a fast negative will have profoundly different impacts on your body.
- No deadlift. I feel that a whole-body approach should revolve around the bench press, squat and deadlift (or cleans) THEN add assistance exercise. Use core exercises then complete the picture. All the author did was include one exercise per bodypart, not very inventive and/or effective.