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Author Topic: On behalf of a friend.  (Read 1350 times)
davie
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« on: November 20, 2005, 04:27:02 PM »

Hey guys, a mate of mine asked me about the training method hes been using, I thought id post it up here and run it past some of you guys:

He trains mon/wed and fri on a full body workout.
Monday has miore emphasis on legs but has a little upper body.
Wednesday is complete opposite, and friday works both equally but with higher reps.
So mon/wed is sets of anything from 4-8 reps.Fri is sets of 12.
So i think its roughly:
MON=squats 3 sets
deads 3 sets
cleans 3 sets
leg press 3 sets
SLDL 3 sets
leg raises 3 sets
calf raises 3 sets
dips 2 sets
pushups 2 sets
pullups/pulldowns. 2 sets
WED=incline bench 3 sets
bb rows 3 sets
bb press 3 sets
closegrip bench 3 sets
bb curl 3 sets
bb hacks 2 sets
leg curl 2 sets
calfs 2 sets
FRI=squats/front squats 3 sets
cleans 3 sets
SLDL 3 sets
incline bench 3 sets
rows (diff grip etc) 3 sets
db press 3 sets
rear lat raises 3 sets
hammer curls 3 sets
overhead extensions 3 sets

What you think of his routine?Huh

davie
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davie
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« Reply #1 on: November 21, 2005, 05:08:17 AM »

Well guys what u think, Iv pointed him in direction of proper split, but he kinda like doing full body. So feed abck would be great.

davie
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Bear03
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« Reply #2 on: November 21, 2005, 08:28:28 AM »

I would not recommend doing squats, deadlifts, cleans, leg press, and SLDL on the same day.  that's pretty much overkill and overtraining, if you're going hard.  Pushups and pullups for upper body?  Take out a leg exercise or two and add some real upper body stuff, bench/bent over rows, delt work, arm work, etc.
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davie
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« Reply #3 on: November 21, 2005, 08:44:42 AM »

MON=squats 3 sets
deads 3 sets
SLDL 3 sets
leg raises 3 sets
calf raises 3 sets
Bench 2 sets
bb Rows
dips 2 sets
pushups 2 sets
pullups/pulldowns. 2 sets

WED=incline bench 3 sets
bb rows (underhand closer grip this time) 3 sets
bb press 3 sets
closegrip bench 3 sets
bb curl 3 sets
bb hacks 2 sets
leg curl 2 sets
calfs 2 sets

FRI=squats/front squats 3 sets
cleans 3 sets
Leg press
SLDL 3 sets
incline bench 3 sets
db rows 3 sets
db press 3 sets
rear lat raises 3 sets
hammer curls 3 sets

If i changed it to that,do you think that would be ok for him?Huh

davie
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Cavalier22
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« Reply #4 on: November 21, 2005, 01:14:18 PM »

y doesnt he come on here and ask
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Bear03
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« Reply #5 on: November 21, 2005, 01:16:32 PM »

yeah, actually, dude, that's not too shabby.  Just make sure he doesn't go to absolute failure on his training days and (if he's also a rugger) make sure he eats a lot and gets  a lot of sleep (i know, not likely).

So, the exercises are good, just make sure they aren't taken too far so that they physically wear your mate down.
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davie
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« Reply #6 on: November 21, 2005, 02:33:51 PM »

I dont know y he doesnt cum on here, iv never brought it up.
Nah hes not, used to play rugby but stopped (work etc).
He trains to positive failuer on last set almost, so if he gets 7 reps JUST an knows he wont get an 8th he wont try.

davie
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