Asking for a buddy
Lifting three times a week on monday, wednesday, and friday alternating between the two workouts below
WORKOUT #1
*Squat
*Pull
*Bent Row
*Bench Press
*Stiff Leg Deadlift
WORKOUT #2
*Military Press
*Straight Bar Curl
*Lying Triceps Extension
*Upright Row
*Standing Calf Raise
Wants to know if the set up is any good and how many sets of each lift he should perform.
Trying to get as many opinions on this for him as I can
For a beginer? This isn't the worst thing I've ever seen, but i would suggest something like what's in Rippetoe's Starting Strength:
Mon
Squat 5x5
Bench 5x5
Clean 5x5
Weds
squat 5x5
Press 5x5
Deadlift 1x5
Friday
Squat
Bench 5x5
clean 5x5
Mon
Squat 5x5
press 5x5
deadlift 1x5
And so on. If you don't like cleans, put rows in one day, chins on the other.
That's it. If you absolutely must, add in 15 minutes at the end to train abs, low back, calves, traps, arms, whatever.