He could do one of the following...
A/B Split - 2 Days a Week
Day one
1. Crunch 1 x 5-20 (choose a ‘fixed’ rep target between 5 and 20 reps)
2. Squat 2-5 x 5-15
3. Stiff-legged deadlift or back extension 1 x 10-15
4. Bench press 2-5 x 5-15
5. Pulldown, Chin, or Row 2-5 x 5-15
6. Calf raises 1 x 5-20
7. Static grip 1 x 60-90 seconds
Day two
1. Sidebend 1 x 5-15
2. Deadlift 2-5 x 5-15
3. Military press 2-5 x 5-15
4. Barbell curl 2-5 x 5-15
5. Close-grip bench press 1-3 x 5-15
6. Wrist curl 1 x 15-20
7. Reverse wrist curl 1 x 15-20
3 Day Split
Day one
1. Squat
2. Stiff-legged deadlift or back extension
3. Bench press
4. Pulldown, Chin, or Row
Day two
1. Crunch
2. Barbell curl
3. Military press
4. Calf raise
Day three
1. Side bend
2. Deadlift
3. Close-grip bench press
4. Static Grip
3 Day Split - All exercises 3 x 6-12
Monday - Push
Bench Press
Dips
Seated Military Press
One Arm Side Laterals
Close Grip Bench Press
Wednesday - Pull
Barbell Rows
Pullups or Lat Pull Downs
Seated Cable Rows
Barbell or Dumbbell Curls
Ab Work
Friday - Legs
Squat
Leg Press
Romanian Deadlift
Leg Curl
Calves
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