my friend's routine, need feedback
He wants to bulk but currently he is without Internet (problems with his provider) so he asked me to post here this on his behalf:
He can only work out 3 days a week.
Monday - Pull
Sumo deadlift 5x5 (straight sets)
Wide pullups (weighted) 3x6-8
BB Rows 4x6-8
Barbell curls 3x8-10
Concentration curls 3x8-10
Wednesday - Push
Bench press 5x5 (straight sets)
Dips (weighted) 3x6-8
DB Inc Flyes 3x10 (meanwhile triceps is recovering for military press)
Military press 3x6-8
Lateral raises 3x10-12
Inc tricep ext 4x8-10
Friday - Legs
Front squat 5x5 (straight sets)
Bulgarian split squat w/ db 4x6-8
Ham curls 3x8-10
Single leg calf raise 3x10-12
Single leg seated calf raise 3x10-12
2-3 min rest on compounds, 1 min on isolations (30s calves, abs)
I would be very grateful for your feedback
That is a solid routine. However, here is the big rub.... Nutrition and excess calories. If both aren't good then it won't be very beneficial. I have been victim of dietary constraints while deployed on active duty so that my food choices and caloric intake just weren't that condusive fore muscle building.
It's a pretty solid foundation for a routine although the volume is pretty high. He's going to have to eat like an animal and sleep like a baby if he wants to keep up with that program.
If anything I would be more selective with the accessories.
Looks good, but like the others said, nutrition and rest are what it will come down to.
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