Friend's routine

C

Champr23

0
This is my friend James's workout. I thought it was excessively hard and will wear him down. I asked him to send it to me and heres what I got.

Monday

Push Press 3x10
Clean 3x8(week 3 go 3x5)
Shrugs 3x8(week 3 go 3x5)
DB Row 3x10
Chinups 3x10
Lat Pulldown 3x10
Seated Cable Pull 3x10
Reverse Curl 3x10
Preacher Curl 3x10
Hammer Curl 3x10
Curl 3x10

Tuesday

Squat 3x10
Lunge 3x10
Straight Leg Dead Lift 3x10
Bench Press 3x10
Incline Bench Press 3x10
fly's(can be done with cable or db's) 3x10
Military Press(shoulder press) 3x10
Overhead Tricep extension 3x10
Tricep extension(cable macine) 3x10
Kickbacks 3x10
Pushups start at 100(sets of 20) and go up next week 150 then 200 ext.
Situps(your own routine)

Wednesday

OFF

Thursday

same as Monday.

Friday

Squat 3x10
Lunge 3x10
Straight Leg Dead Lift 3x10
Incline Dumbell Bench Press 3x10
Dumbell Bench Press 3x10
fly's (on tuesday if you used dumbells use cables if you used cables use dumbells)
Dumbell Military Press 3x10
Overhead Tricep Extension 3x10
Tricep Extension(cable machine) 3x10
Kickbabcks 3x10
Pushups same as Tuesday
Situps(your routine)
 
haha. Yah thats what I thought too. My jaw dropped when he moved on to military press's. I think the only way he gets through it is becase he does alot of half reps.
(whether he knows it or not)
 
He does Push presses on monday and military press on tuesday, what's up with that? 120reps for the biceps 2x per week? That's insane, it might grow if he's a newbie but it won't last and he might injury himself, overtraining like that.
 
That's what you call an unorganized, horrible, I must throw everything in that I possibly can, no reasoning program.
 
Thats averaging about 33sets per workout. And at 10 lifts a set, your looking at 330 lifts per workout!!!!!!!!!!!!

The most I'd ever do is 150lifts per work out. Thats 5 exercises, 10 sets of 3 lifts or 5 sets of 6 lifts.
 
Welp I offered him some advice and told him his volume was too much and wished him luck in working his biceps. He is in really good shape though.
 
yeah, but ask him to think about how much better shape he would be in if he didnt over train!

High volume is good for burning cals, but maybe he is just not pushing himself. If he followed that program properly and lifted his absoult max for 10 perfect reps then it would be impossible to finish the workout. He is just taking the easy route.

Ask him to try the opposite of what he is doing with a 6set x 5rep compund program for 1month.
 
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