How's this workout my friend made me?

P

Philip

0
My friend made me this workout, what do you guys have to say about it? I'm 16 years old, 5'11", 145 lbs. if that matters. I'm just trying to get bigger.

Monday-
Bench 5x5
Incline DB 4x8
Decline Flies 3x10
Decline Situps 2xF

Tuesday-
Leg Press 5x5
Squat 4x8
Leg Extension 3x12
Leg Curl 4x8
Standing Calve Raise 4x8
Seated Calve Raise 3x15

Wednesday-
DB Shoulder Press 4x10
Front DB Raise 3x12
Side DB Raise Together 3x12
Rear DB Raise 3x12
Weighted Sit Up 3x10

Thursday-
Pull Ups 5x5
Deadlift 5x5
Seated Cable Row 4x8
One Arm Row 3x12
Hyper Extensions 3x10
Standing Calve Raise 4x8
Seated Calve Raise 3x15


Friday-
Decline Close Grip Bench 5x5
Skull Crushers 3x10
Chin Ups 5x5
Dips 5x5
DB Curls 3x10
Sit Ups 3xF
 
Thats actually a pretty good routine, lots of volume, i like it.

It will work, as long as you can handle going to the gym 5x a week and not get burnt out.
 
I just don't like leg press before squats and I think there should be more compound movements. that's all.
 
Karky said:
I just don't like leg press before squats and I think there should be more compound movements. that's all.
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he's got presses, deadlifts, squats, pull ups, chin ups, dips, rows, and some other compounds. How many more does he need?

And little things like pull ups before deadlifts and leg presses before squats don't matter much.
 
well it's a split and I just think it needs more compounds.. two first days only have two each.. wednesday only one thursday looks good, friday, not too bad.. but it's not a good idea frying the tris with isolation before doing dips.
 
You should be doing that all in the one session, every day, 3 times a day and add in a session of interval training on your day off.
 
Streamline said:
You should be doing that all in the one session, every day, 3 times a day and add in a session of interval training on your day off.
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Maybe doesn't want to do full body workouts? Maybe he wants to do a split and focus on high volume?

There is no " you should do this " or " you should do that "

The routine is fine and if he sticks to it and lifts with intensity and supplements correctly there is no reason he wont see good progress.
 
Phate89 said:
Maybe doesn't want to do full body workouts? Maybe he wants to do a split and focus on high volume?

There is no " you should do this " or " you should do that "

The routine is fine and if he sticks to it and lifts with intensity and supplements correctly there is no reason he wont see good progress.
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What supplements should I get? The guy that made this said I should get a weight gainer. Any suggestions?

And to the guy above this, yes I am new.
 
Philip said:
What supplements should I get? The guy that made this said I should get a weight gainer. Any suggestions?

And to the guy above this, yes I am new.
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I don't mean supplements like that, i meant supplements as in "supplementing" your diet. Plenty of protein and complex carbs, while keeping your diet relatively clean.

You dont need a weight gainer, the only thing worth investing in is whey protein and maybe some creatine.

Anyways, your routine is fine. Now go lift.
 
This does look like a homemade workout because of the redundancy including all those machines together with compounds and doing

routine said:
Thursday-
Pull Ups 5x5
Deadlift 5x5
Seated Cable Row 4x8
One Arm Row 3x12
Hyper Extensions 3x10
Standing Calve Raise 4x8
Seated Calve Raise 3x15


Friday-
Decline Close Grip Bench 5x5
Skull Crushers 3x10
Chin Ups 5x5
Dips 5x5
DB Curls 3x10
Sit Ups 3xF
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Only one day apart :eek:

I'm no expert and I'm sure Phate will disagree but it should be back to the drawing board for a proper workout that allows rest and does not include redundancy/not giving the muscles time to recover.
 
It's the every day of the week part that gets me. Okay, I guess I should have said it would suck for me. I just don't get enough sleep to do something like that.
 
MarkMyWords said:
It's the every day of the week part that gets me. Okay, I guess I should have said it would suck for me. I just don't get enough sleep to do something like that.
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The thing that I though was odd was

- having pullups and chinups one day apart not to mention dips are on that day too
- All those tricep workouts on Friday
- Hyper Extensions after deadlift

There is a reason professional trainers recommend not hitting the same muscle group on consecutive days and i would like to know why this doesn't apply in this case even if its for a 16 year old.
 
MarkMyWords said:
It's the every day of the week part that gets me. Okay, I guess I should have said it would suck for me. I just don't get enough sleep to do something like that.
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Thats what 5 day splits are. 5 days a week.

vaecicla said:
The thing that I though was odd was

- having pullups and chinups one day apart not to mention dips are on that day too
- All those tricep workouts on Friday
- Hyper Extensions after deadlift

There is a reason professional trainers recommend not hitting the same muscle group on consecutive days and i would like to know why this doesn't apply in this case even if its for a 16 year old.
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Hitting biceps a couple days in a row once a week is no biggie.


Whats wrong with the tricep workout on Friday, do you see any on Thursday?
 
Meh, I'm just a less is more type.
 
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