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
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
|
Threaded Mode