My co-worker has started a new workout routine and he asked me to check it out for him to make sure he wasn’t screwing himself up with it. I’ve taken a look and haven’t found any major issues with it. I would like some more opinions though as I don’t have as much knowledge as some of the guys around here do. Thanks!
Day 1 - Upper Body
A1) Pullups: 4 x 12
A2) Neutral grip dumbbell bench: 4 x 6-8
B1) Dumbbell Rows: 4 x 6
B2) Dips: 4 x 12
C1) Seated external rotations: 3 x 8-10 each arm
C2) Planks: 3 x 60 seconds
Day 2 - Lower Body
A) Goblet Squats: 4 x 8 (he is new to squatting so these will teach him the proper mechanics of it)
B) Reverse Dumbbell Lunge: 3 x 8
C) Romanian deadlifts: 3 x 8
D) 45 degree hyperextensions: 4 x 10 (emphasis on squeezing the glutes at the top and not hyper extending the lumbar region)
E) Standing palloff press: 3 x 15 seconds each side
Day 3 - Upper Body
A1) T-bar row: 4 x 6
A2) Neutral grip dumbbell shoulder press (one arm at a time): 4x8
B1) Chin-ups: 3 x 10-12
B2) Close-grip bench: 3 x 8
C1) Face pulls: 3 x 12
C2) Reverse crunches: 3 x 12
Day 4 - Lower Body
A) Deadlift: 6 x 4
B) Bulgarian split-squat: 3 x 8
C) Swiss ball leg curl: 3 x 8
D) Dumbbell swings: 3 x 25
E) Ab rollouts: 3 x 8-10
