jayyon39
Blue Belt
- Joined
- Jan 30, 2005
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I have a friend who has a really shitty lifting plan and wanted to gain mass and muscle, i said I would make him a new workout plan. I wanted to keep it pretty basic, so this is what I did.
Pull day:
dead lifs 4x4
seated rows 3x6-8
lat pulldown 3x6-8
upright rows 3x6-8
bicept curls 3x8
random ab stuff, mostly medicine ball on a decline
push day:
bench 4x4
inclince dumbell 2x6
military press 3x6
dips 2 sets max
tricept extensions 3x8
saxon side bends
random abs,
squat day:
squat 4x4
1 legged body weight squats 2x15 each leg
lunges 3x8
heavy abs 3x10 with 35 pound weights
He doesn't think that this is a hard enough workout, basically because he is used to doing 2-3 different bicept lifts, same with tricepts, and lots of front and side raises and that kind of stuff. I tell him to trust me and that this is a good workout for size and strenght and that the energy that he normally would have used on the small lifts should be used in the big lifts. Do you guys think this is a pretty good workout for someone who doens't know much about lifting? I think I should add to squat day, but not sure what. Thanks
Pull day:
dead lifs 4x4
seated rows 3x6-8
lat pulldown 3x6-8
upright rows 3x6-8
bicept curls 3x8
random ab stuff, mostly medicine ball on a decline
push day:
bench 4x4
inclince dumbell 2x6
military press 3x6
dips 2 sets max
tricept extensions 3x8
saxon side bends
random abs,
squat day:
squat 4x4
1 legged body weight squats 2x15 each leg
lunges 3x8
heavy abs 3x10 with 35 pound weights
He doesn't think that this is a hard enough workout, basically because he is used to doing 2-3 different bicept lifts, same with tricepts, and lots of front and side raises and that kind of stuff. I tell him to trust me and that this is a good workout for size and strenght and that the energy that he normally would have used on the small lifts should be used in the big lifts. Do you guys think this is a pretty good workout for someone who doens't know much about lifting? I think I should add to squat day, but not sure what. Thanks