My Friends Workout

[mbt9000]

or8 guys my friend is gettin into the swing of workin out AGAIN LOL and i looked on internet for him and i found this workout

Monday/Thursday
2x8-12 Bench Press (Flat or Incline)
2x8-12 Bent-over Barbell Rows or Pull-ups/Chin-ups
2x8-12 Military Barbell Press
2x8-12 Squats
2x8-12 Stiff Leg Deadlift Barbell
2x 20 Crunches

I'm try to add weight to the bar once 12 reps are reached on both working sets. The rest of the days of the week are resting days and eating.

Is it good for mass, coz it seems short & intense but i thought to ask you guys

BTW mi training is goin gr8 :), im nearly on week 3 out of 4 on mi workout.

[Fatman]

or8 guys my friend is gettin into the swing of workin out AGAIN LOL and i looked on internet for him and i found this workout

Monday/Thursday
2x8-12 Bench Press (Flat or Incline)
2x8-12 Bent-over Barbell Rows or Pull-ups/Chin-ups
2x8-12 Military Barbell Press
2x8-12 Squats
2x8-12 Stiff Leg Deadlift Barbell
2x 20 Crunches
I'm try to add weight to the bar once 12 reps are reached on both working sets. The rest of the days of the week are resting days and eating.


I'm confused... YOU're trying to add weight to the bar? I thought it was your friend :):):)

Tell him to do the same workout you're following, as you seem happy with how you're progressing. Don't change a winning combination.

[mbt9000]

ok i will, hope he is up to it ;). oh ye uno how i only do 1 chest exercise a week (3 x 10 bench press: 50kg) well mi chest has already healed by time wednesday comes so now its friday, so will that limit my muscle gains by having so many days off frm chest??? its a bone i need to pik

[juggledex]

Don't "OR" barbell rows and chinups, do both. Also add dips. Since he's just starting 2 sets is ok as a warmup, but each week increase the number of sets until you get to 5 sets. Also, being a full body work out, it's going to get very intense. As long as it's only 2-3 times a week it shouldn't be too bad.

[mbt9000]

oh ye uno how i only do 1 chest exercise a week (3 x 10 bench press: 50kg) well mi chest has already healed by time wednesday comes so now its friday, so will that limit my muscle gains by having so many days off frm chest??? its a bone i need to pik

[Fatman]

Extra rest days will NOT make your muscles "go away" or "turn to fat". Provided that you don't have a month off between chest exercises, it will be fine. It actually helps you build muscle if you rest more.

That being said, you're using a moderate weight for moderately high reps, so it is possible for you to do "chest" more than once a week. Try increasing the weight, once a week is fine. If you HAVE to do it more often do it twice a week, with leg and back work in between (eg. legs-chest-back-chest-legs, etc.).