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

[fqqs]

Day One:

Heavy chest dips 4 x 6-8

Incline Press 3 x 10-12

Military Press 4 x 6-8

skull crusher 3 x 10-12

heavy weighted crunches 3 x 15


Day Two:

wide grip Pull-Up 4 sets to failure

Barbell Row 4 x 8

bb curls 3 x 10

front squats 3 x 10

Deadlifts 3x6


alternating between those two workouts, total 3 workouts a week

is that ok?

 

[fqqs]

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

 

[fqqs]

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?

 

[CaptainNapalm]

The workouts look okay but can you post your friend's goals, years lifting and stats?