New workout routine

[Tom (Rendition)]

I was at the gym totday and saw my friends brother looking swole.  He's only about 15 and looks as lean as anything.  My friend created the routine for my brother so I asked him to send it to me.  Here it is:

"Monday:

- Standing military press; 2 sets of 6 warmup, 3-4 sets of 4-5 for heavy working sets (increase weight in each set; never go to failure, but final rep of the set should be hard), then 2 sets of 8-10 reps on a lighter weight.

- Heavy squatting; The exact same rep scheme as for military press.

- Incline dumbbell bench press; 4 sets of 10 (don't go too heavy here, pick a weight you can get about 12-13 on, and get 4 sets of 10 with that weight)

- Dumbell 1 legged split squat (check out youtube for demonstration)- 3 sets of 8 (this kicks my fucking ass, I hate it so much, but it's a great exercise).

- Chin ups- 50 reps in however many sets you need to complete the number of reps, with whatever grip you want (I'd recommend alternating each set between palms facing you chinups, and wide grip pullups).

Weds:

Heavy barbell bench press- the same reps as monday military press/ squat.

Lighter back squats- Do do 4 sets of 6, working up to a weight about 10-15kg lighter than your final set on Monday.

Dips- 3 sets of bodyweight, as many reps as possible in each set (but stop about 1 rep from failure so you don't break your shoulder)

Chin ups- same protocol as on Monday

Chuck in 10 mins of some isolation work, I'll leave the exact exercises up to you, but I usually do a couple of sets of flys, and some curls.

Fri:

Heavy deadlifting- 2 sets of 5 warmup, 3 sets of 4-5 for heavy working sets (increase weight in each set; never go to failure, but final rep of the set should be hard). No high rep sets here :-)

1 arm rows- Do 3 sets of 6-8, then one high rep set of 'Kroc-rows' (youtube that shit), of as many as possible (try to go to about 18 or so reps- great for back development and grip strength)

Seated dumbbell shoulder press- 4 sets of 10 (don't go too heavy here, pick a weight you can get about 12-13 on, and get 4 sets of 10 with that weight)

Shrugs- Do dumbbell or barbell, doesn't really matter; 3 sets of 10."

I'm going to follow it to the letter. The only change that i'm going to make is putting squat before military press on monday.

But here is his justifcation for his order:

"Sounds good man, and I usually prefer to do heavy pressing instead of heavy legs, as heavy legs absolutly knackers me. When I do heavy legs followed by heavy pressing, my pressing is always about 5kg less, whereas I can press before squatting with no adverse effects for squatting. Feel free to squat before pressing though mate. x"

Let me know what you think of this workout.

[Tom (Rendition)]

workout looks intense. About the squats hurting other lifts or heavy legs in general Idk why but I have a question about squats: After I'm done it hurts the back of my neck, am I holding/positioning it wrong?

I think basically he means the level of exertion he puts into squatting means he cant exert himself as much when it comes to other lifts after.

It hurts to begin with, just let the bar sit as low as it can.  Have your hands fairly close to your shoulders (this way muscle sticks out a bit so the bar isn't sitting straight on spine) and man the fuck up.

If not, get flexible wrists and front squat.

[Reevesy]

^ set the bar behind ur traps not on them

[Cuban pker]

That sounds like a good workout

[AfroD]

I might even try that

[Mortuls]

that looks like a gr8 work out actually

[Native2]

looks decent, i might give it a try

[Reevesy]

these faggots above need their post count removing they dont go gym and theyre just here for the post count

[Tris]

Locked, tired of people bumping shit with no useful comment/post.