Asking Some Advice for a good friend who needs some damn advice

[MMA Max]

When of my buddies does not have a comp and he is putting together a plan, I have no idea how to help him, So far this is his Monday

Flat bb Press- 5 x 5
The Bear - 5 x 5
BB Shrugs - 5 x 8-12
Ab Wheel - 5 x whatever

His question is how should he plan the rest of his week out, I have no clue so I turn to you good people. I got to say, his monday looks sweet!

I suggested Maybe Tuesday Bicep and Forearms work?

Wednesday- Legs and Abs? Thursday- Dead lift? BB Rows? Something Friday - Close Grip? , Skulls? I don't know

[BendtheBar]

Is he completely new to lifting? And is his main goal to gain size?

[MMA Max]

s he completely new to lifting? And is his main goal to gain si

@ BTB - No, He is not new..He did Titan Fitness for awhile, Then did standard body building template for a time but he has been looking into this style of program but I have no idea how to write it or run it and I don't want to suggest something to someone and they get messed up.

His goal is to gain size/Muscle

[DocColossus]

Buy him the EliteFTS Wendler 5/3/1 e-book from eliteFTS.com for 20.00 or so, have him follow that.

[MMA Max]

This fool don't got no money ahahahah That's why I came here to ask for him. He is a poor soldier like me!

[BendtheBar]

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

[MMA Max]

Nice BTB Thank you, I will pass it on to him and make sure he gets on a comp somewhere and thanks you

[BendtheBar]

Originally Posted by MMA Max

Nice BTB Thank you, I will pass it on to him and make sure he gets on a comp somewhere and thanks you

No problem. We can get more complicated from there, but these are good quality routines. If he wants to workout 4 days per week let us know.