mastershake
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- Aug 13, 2012
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i gave a bottle of sdmz to a really good friend since he just cant afford it (has 5 kids and just got his hours cut back) and this is what he wants to run for a weekly routine please critique this as much as possible no hard feelings or anything like that. i have always been one to go a bit heavier and a few less reps he likes high reps a bit lighter weight but he has not seen the gains he wanted in the past i want to help him as much as possible. he wants to add some weight but also wants to lean up during the cycle so please go to town on what you think this is what he emailed me and he is open to changes by all means:
Monday: Chest
2 sets of warm up on Flat bench barbell
4 sets of reps Flat bench barbell
4 sets of incline dumbell supersetted with incline dumbell flys
4 sets dips super setted with cable crossovers
Tues: Arms
superset a bi and tri exercise each time.
4 sets straight barbell curl
4 sets of rope cable press downs
4 sets preacher curl
4 sets of nose breakers with cambered bar
4 sets of seated dumbell curl
4 sets of dumbell kickback
Wed : Legs
4 sets of squats
4 sets of Leg press : super set with calf raises on leg press
4 sets of stiff leg dead
4 sets of leg extensions
Thursday: Back
4 sets of pull down machine
4 sets of cable rows
4 sets of alt. dumbell row
2 sets of straight bar bent over row
Fri: Shoulders
4 sets of dumbell over head press
4 sets of front raises
4 sets of high pulls
4 sets of alt. cable side raises
4 sets of shrugs : superset with high rep light weight High Pulls
off SAT and SUN : cardio and abs thrown in when possible
im not sure of what the recc norm is i was always originally trained by a old school guy and its always worked for me and this is a bit different than i would run (unless im totally wrong)
thanks!!
Monday: Chest
2 sets of warm up on Flat bench barbell
4 sets of reps Flat bench barbell
4 sets of incline dumbell supersetted with incline dumbell flys
4 sets dips super setted with cable crossovers
Tues: Arms
superset a bi and tri exercise each time.
4 sets straight barbell curl
4 sets of rope cable press downs
4 sets preacher curl
4 sets of nose breakers with cambered bar
4 sets of seated dumbell curl
4 sets of dumbell kickback
Wed : Legs
4 sets of squats
4 sets of Leg press : super set with calf raises on leg press
4 sets of stiff leg dead
4 sets of leg extensions
Thursday: Back
4 sets of pull down machine
4 sets of cable rows
4 sets of alt. dumbell row
2 sets of straight bar bent over row
Fri: Shoulders
4 sets of dumbell over head press
4 sets of front raises
4 sets of high pulls
4 sets of alt. cable side raises
4 sets of shrugs : superset with high rep light weight High Pulls
off SAT and SUN : cardio and abs thrown in when possible
im not sure of what the recc norm is i was always originally trained by a old school guy and its always worked for me and this is a bit different than i would run (unless im totally wrong)
thanks!!