Thread: lifting routine for my best friend (he cant speak english)

or maybe:


Day 1

4x Squats: 5 reps
3x RDL: 8 reps
3x BB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
3x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
3x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off

and i wonder if frankie ny's routine for mass would be better for me?

DAY 1 – PULL

Deadlifts or Power Cleans 5x5
Barbell Rows, Dumbbell Rows, or Wide Grip Chins 5x5
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls 5x5

DAY 2 – PUSH

Incline or Flat Barbell or Dumbbell Bench Press 5x5
Barbell or Dumbbell Shoulder Presses 5x5
Tricep Dips or Close Grip Bench Press 5x5

DAY 3 – LEGS

Front or Back Squats 5x5
Barbell or Dumbbell Stiff Leg Deadlifts 5x5
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)


anyone had succes with this routine? please

which of the 3 above caould be the best?