workout regime for my friend who is new to BBing

[Cavalier22]

Hes a good athlete, a DIV 1 soccer player in college, but never really lifted with the intent to gain mass.  IM thinking of something like this

Monday
Bench 3X8
Incline Bench 3X8
Flye 3 X12
DB Shoudler Press 3 X12
Skullcrushers 3 X 12

Wednesday
Pull ups 4 X as many
DB Rows
Seated Cable Rows'
BB curls
DB curls
abs

Friday
Squats
Leg Curls
Leg Press
Calf Extension
Abs

[Jr. Yates]

Looks ok to me, I don't think he'll want to put on too much weight too fast because of soccer. Diet is key though so if hes eating like a BBer and training like that hes going to grow, fast, due to being a beginner. But if you have him eating whatever It should be ok for his soccer career.

[Cavalier22]

yeah sorry im saying he was a div 1 soccer player, he just graduated. so now hes interested in putting on some size

[Bluto]

yeah looks pretty good, no reason to make it complicated

[WOOO]

i never could do the 3 day thing.... always 4 or 5 days a week...

[Hedgehog]

Hes a good athlete, a DIV 1 soccer player in college, but never really lifted with the intent to gain mass.  IM thinking of something like this

Monday
Bench 3X8
Incline Bench 3X8
Flye 3 X12
DB Shoudler Press 3 X12
Skullcrushers 3 X 12

Wednesday
Pull ups 4 X as many
DB Rows
Seated Cable Rows'
BB curls
DB curls
abs

Friday
Squats
Leg Curls
Leg Press
Calf Extension
Abs

Drop the skullcrushers. Have him do dips and close grip benchpresses on alternate weeks.

No flies. Instead, add a set on the incline benchpress.

Get rid of the leg press. Get him to do front squats instead. That excersise is quite hard to learn properly, better to do it now when he's relatively weak and will gain mass from pretty much anything. Focus on form in squats and front squats.

Otherwise, seems pretty ok.

If you don't mind me suggesting, I'm gonna mention the Max-OT protocol. There are several reasons why he should do that, it's a very good protocol to begin with, but it's also great in that every workout is planned for the next 12 weeks. Helps him feel confident in the gym.

You'll find a link to a .pdf so you won't have to register at AST, up on the Links thread.

Good luck, whatever you decides to do. And keep us posted on his progress.

YIP
Zack

[Cavalier22]

thanks everyone

i will get back to you all.

i find its harder to explain to someone how key diet is to gaining good muscle mass, i think people just have to figure it out themeselves.  I thought i was eating enough back in the day, but then i realy did start eating enough and my gains took off.