Friends routine.

[Bobby-bandito]

Heres his routine that he has drawn up-
its pretty basic.. he wants strength in there but mass aswell..
I think Bench is abit much tbh. but other then that I think its looking pretty good myself. they are all exercises he enjoys.. I recommended most of it but i think the Deads are gonna be a problem.. possibly replacing the higher volume Deads with rack pulls instead? what do you guys think.. ?

monday -

Bench Press - 3x5
bench Press - 3x8
Incline Dumbbell - 3x8
machine flyes 1x30

Oly bar curls - 3x8
hammer curls - 3x8


Quads & Tris -
Squats - 3x8
smith split squats - 3x10(each leg)
leg press - 3x20 (wide superset with narrow stance)

Dips 3x8
CGBP -3x8
Pushdowns - 3x8


Wednesday -
21-15-9
BW squats
Burpees

4 x 500m rowing sprints (alternating weekly with 3 mile run)

Thursday-
deadlift 1x5
Deadlift 3x8
Pullups - 3xfailure (until 3x15 then weighted)
BOR - 3x8
Low cable rows -3x8

Seated calf raises 3x10 (alternating with standing calf raise)

Friday-
HSPU - 3xfailure
Mill press - 3x8
seated D/b Press - 3x8
Rear delt flyes 3x8 (alternating machines with dumbbells weekly)

Good Mornings - 3x12-15
Leg curl- 3x8

Sat-
Row- 500m, 400m, 300m, 200m, 100m (1 minute rest between sets)
Sprints- 50m sprints (alternating weekly with 3 mile run)

[Bobby-bandito]

Okay.. today I rectified his Chest/bicep day...

Instead of the Original I had him doing:

Flat D/b 3x8
Gironda Dips 3x8
Incline D/b 3x8
Machine Flyes 1x30 (10 rep dropset)

1 minute rests between every set.

Gironda Perfect Curl - 2x8
strictDumbbell hammer Curls - 2x8

45 seconds rest between every set with an emphasis on super strict form.

reports of extremely tight forearms/pec minor/biceps.




I will give the lowdown on tomorrows Quad/tricep session.