Upper body + Calf Ornek program

Pazartesi 4x12
Bench Press
Seated Cable Rows
Seated Dumbbell Shoulder Press
Lat Pull-Downs
Laying Barbell Extensions
Barbell Curls
Calf raise

Carsamba 4x12
Bent Over Barbell Rows
Incline Bench Press
Chin-Ups (4xmax)
Lateral Raises
Overhead Dumbbell Triceps Extension
Preacher Curls
Calf Raise

Cuma 4x12
Pull-Ups (4xmax)
Seated Barbell Shoulder Press
Chest Supported Machine Rows
Flat Dumbbell Bench Press
Dumbbell Curls
Cable Press-Downs
Calf Raise

Bu programi uygulamamda bir sakinca var mi, nasil program?