Asking Some Advice for a good friend who needs some damn advice
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
Is he completely new to lifting? And is his main goal to gain size?
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
Buy him the EliteFTS Wendler 5/3/1 e-book from eliteFTS.com for 20.00 or so, have him follow that.
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!
He could do one of the following...
A/B Split - 2 Days a Week
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
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
2. Stiff-legged deadlift or back extension
3. Bench press
4. Pulldown, Chin, or Row
2. Barbell curl
3. Military press
4. Calf raise
1. Side bend
3. Close-grip bench press
4. Static Grip
3 Day Split - All exercises 3 x 6-12
Monday - Push
Seated Military Press
One Arm Side Laterals
Close Grip Bench Press
Wednesday - Pull
Pullups or Lat Pull Downs
Seated Cable Rows
Barbell or Dumbbell Curls
Friday - Legs
Nice BTB Thank you, I will pass it on to him and make sure he gets on a comp somewhere and thanks you
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