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
Abs

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
Abs



2-3 min rest on compounds, 1 min on isolations (30s calves, abs)

I would be very grateful for your feedback