A friend recommended me the below work out. Tells he found out on some strength site. Has anyone tried it before. Any feedback about the set will be nice.
Day 1. Monday
Box Squat ( Cluster Set ) 3-4 sets 8 reps ( 5-3-1 ex. Do 5 reps rack the weight rest 12-15 sec do 3 reps rack the weight rest 12-15 sec do 1 rep. Complete 1 set ) 2-3 mins rest of each exercise
RDL’s 2-3 sets 6-8 reps
Bulgarian Split Squat or Reverse Lunge 3 sets 6-8 reps
Leg curls 2-3 sets 6-8 reps 60 sec rest
Standing Calves Raises 3 sets of 21 ( Toes outward, Toes inward, Toes forward ) ** Superset with Toe Taps ( Time Set 30-60 Sec )
Floor Bridges ** Superset ** Bird Dog 2 set 12-15 reps
Day 2. Tuesday
BB Chest Press ( Cluster set ) 3-4 sets 8 Reps ( Same concept as Box Squat ) 2-3 min rest
Chest Support Row ( Any ) 4-5 sets 6-8 rep
Standing Bradford Press 3-4 sets 8-12 rep
Dips 3-4 sets 10 reps
BB Curls 3 sets 8
YTA’s 3 sets of 21 ( 7 Y Raises 7 T raises 7 A raises
Day 3 Thursday
Dead lift 5 sets 5 reps 2-3 min rest
Pull Through 4 sets 8-10 rep
Single Leg Squat 3-4 sets 8-10 reps
Good morning 3 sets 10-12 reps
Day 4 Friday
Chin ups 10 sets 3 rep
Stability DB Chest Press 3-4 sets 10-12 reps
Face Pulls 3-4 set 10-12 reps
BB close grip press 1 1/2 rep 2-3 sets 8-10 reps
Forearm Work
External Rotation Circuit 3 sets 15-20 reps