Hi guys, just have a friend of mine who was talking to me about his workout plan and was wondering if it would be something worth changing to. Here it is:
Workout days: Monday, Wednesday, Friday, Saturday
Also consider: Working fulltime outdoor landscaping, and playing ice hockey in a men's league on Thursday nights. Diet would consist of high protein every day - pasta/rice/chicken/veggies (pasta sometimes twice a day)
The basic technique for number of sets is pick a medium - high weight and do 10 reps as many times as you can, then 8, then 6... then stop.
With this in mind, workouts are:
Chest - Straight Bar Flat Bench Press - 10 10 8 8 8 6 6 etc... (varies)
Biceps - Straight Bar Standing Curls
Back - Straight Bar Bent Over Rows
Shoulders - Shrugs with smith machine (max weight) and military press
Triceps - Rope Pulldowns
Sprints, 50m x8 30s rest between on tuesday/saturdays.
Just wondering if this is a worthwhile workout plan to switch to (I'm currently using Chad Waterbury variation).
Thanks.
A friend's workout program - critiqueplease
Moderators: Boss Man, cassiegose
To much on the chest for one day i would say use heavyier weight and less reps, you need like 24-26 reps for a muscle to grow so more weight build strength with you bench like waterbury 10 sets 3 reps high wt.
As for shrugs it might be just me but i hate them id rather do deads or wide grip pull ups! I think i read that they are bad for posture too or something.. im sure swans or boss will know more about it
and as for the diet i cant say much becuase you never gave a complete one but i think you should only have pasta early like meal 2-3
But it looks good man keep working at it!
As for shrugs it might be just me but i hate them id rather do deads or wide grip pull ups! I think i read that they are bad for posture too or something.. im sure swans or boss will know more about it
and as for the diet i cant say much becuase you never gave a complete one but i think you should only have pasta early like meal 2-3
But it looks good man keep working at it!
he needs something more efficient....
sun - pull ups 6 x 3 adding wt if needed, db bench press / chest supported db row 3 x 8
tue - front squats 6 x 3, db rows / single arm shoulder press 3 x 8, side ab brace 3 x 45secs...
thu - hockey
sat - deadlifts 6 x 3, static lunge 4 x 6, stiff legged deadlift 3 x 8, prone ab brace 3 x 2mins
mon - sprints
he needs more carbs by the sounds of it too
sun - pull ups 6 x 3 adding wt if needed, db bench press / chest supported db row 3 x 8
tue - front squats 6 x 3, db rows / single arm shoulder press 3 x 8, side ab brace 3 x 45secs...
thu - hockey
sat - deadlifts 6 x 3, static lunge 4 x 6, stiff legged deadlift 3 x 8, prone ab brace 3 x 2mins
mon - sprints
he needs more carbs by the sounds of it too
I forgot to mention that he claims that he eats an enormous amount of carbs. Pasta sometimes twice a day, chicken daily and veggies in there as well. I guess question is, using this method can you expect to see a 25 lb gain in weight (not all muscle obviously) in 4 months all natural? (This is what he claims) or is there another factor at play here?
Although it may sound a little far fetched, I knew him at the time and the guy was a TANK.
Although it may sound a little far fetched, I knew him at the time and the guy was a TANK.