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my friend's routine, need feedback

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Old 01-04-2012, 10:12 AM
fqqs fqqs is offline
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Default 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
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Old 01-05-2012, 08:52 PM
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marinevet marinevet is offline
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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.
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Old 01-06-2012, 06:39 AM
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iron_worker iron_worker is offline
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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.

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Old 01-06-2012, 03:00 PM
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FitnessFreek FitnessFreek is offline
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Looks good, but like the others said, nutrition and rest are what it will come down to.
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