Hey all, I just made up a split for one of my co-workers looking to increase size. He’s 30 years old, 140lbs and about 5’8. Just asking for a second opinion…I tried to focus on complex movements in the beginning of the exercise followed by some assistance work. I tried to keep leg day not as harsh as it normally would as we’re in the Army and run quite a bit. Thanks in advance for the advice, everyone.
On thursday I would do close grip bench press after military press. Then instead of 4sets of seated dumbbell raises id do 2sets of front, side, rear raises. Or you can keep the seated but just add rear raises. Maybe some light rotator cuff exercise too like you could warmup with cuban press before military press.
On tuesday i would train calves and forearms, too.
I dont know how rigorous your army training is right now, but if it feels too tough with the training you might consider lowering the overall set amount.
[quote]NikH wrote:
On thursday I would do close grip bench press after military press. Then instead of 4sets of seated dumbbell raises id do 2sets of front, side, rear raises. Or you can keep the seated but just add rear raises. Maybe some light rotator cuff exercise too like you could warmup with cuban press before military press.
On tuesday i would train calves and forearms, too.
I dont know how rigorous your army training is right now, but if it feels too tough with the training you might consider lowering the overall set amount.
Also, you could consult T-Nation articles like:
Thanks, I’ve changed what you said regarding set load and the Thursday workout. Tuesday I added forearms(calves aren’t a problem).I told him if the recovery gets to be an issue to drop the set load on the heavier days. Besides those issues does it look to be a solid workout?