Which one is better?

[yjsang92a]

Workout #1:
monday - bench, assist workout and few other
tuesday - squat, assist workout and few other
wednesday - rest (basketball)
thursday - military press, assist work out and few other
friday - dead lift, assist workout and few other
saturday - rest (little cardio)
sunday - rest (little cardio) or easy workout (light weight) of bench, squat, military press and deadlift
and repeat

Workout #2:
monday - bench, military press, squat, dead lift
tuesday - bench, military press, squat, dead lift
wednesday - rest (basketball)
thursday - bench, military press, squat, dead lift
friday - bench, military press, squat, dead lift
saturday - rest (little cardio)
sunday - rest (little cardio) or easy workout (light weight) of bench, squat, military press and deadlift
and repeat

im at 174 lbs 11.5% BF im trying to get to 210 lbs single digit% BF.

Which workout would be overall progress? I have two different friends telling me one over the other, so I wanted to you guys thoughts.

Thanks for any input!

[Cappiie]

Workout #1:
monday - bench, assist workout and few other
tuesday - squat, assist workout and few other
wednesday - rest (basketball)
thursday - military press, assist work out and few other
friday - dead lift, assist workout and few other
saturday - rest (little cardio)
sunday - rest (little cardio) or easy workout (light weight) of bench, squat, military press and deadlift
and repeat

Workout #2:
monday - bench, military press, squat, dead lift
tuesday - bench, military press, squat, dead lift
wednesday - rest (basketball)
thursday - bench, military press, squat, dead lift
friday - bench, military press, squat, dead lift
saturday - rest (little cardio)
sunday - rest (little cardio) or easy workout (light weight) of bench, squat, military press and deadlift
and repeat

Which workout would be overall progress? I have two different friends telling me one over the other, so I wanted to you guys thoughts.

Thanks for any input!

They're both terrible, Workout #2 Deadlifting 4x a week ARE YOU MAD!?.
You should tell us your goals so we can suggest a program.

Without knowing your goals I am going to recommend that you read some of the stickies or look at SS/BLSS/WS4SB/All Pro

[Dano85]

Workout #1:
monday - bench, assist workout and few other
tuesday - squat, assist workout and few other
wednesday - rest (basketball)
thursday - military press, assist work out and few other
friday - dead lift, assist workout and few other
saturday - rest (little cardio)
sunday - rest (little cardio) or easy workout (light weight) of bench, squat, military press and deadlift
and repeat

Workout #2:
monday - bench, military press, squat, dead lift
tuesday - bench, military press, squat, dead lift
wednesday - rest (basketball)
thursday - bench, military press, squat, dead lift
friday - bench, military press, squat, dead lift
saturday - rest (little cardio)
sunday - rest (little cardio) or easy workout (light weight) of bench, squat, military press and deadlift
and repeat

Which workout would be overall progress? I have two different friends telling me one over the other, so I wanted to you guys thoughts.

Thanks for any input!

a mix of both would probably be best

monday: Squat, bench, Press, Dips
tuesday: deadlift, leg curls, Rows, Pullups, curls
wednesday: rest
thursday: repeat monday
friday: repeat tuesday

[Dano85]

They're both terrible, Workout #2 Deadlifting 4x a week ARE YOU MAD!?.
You should tell us your goals so we can suggest a program.

Without knowing your goals I am going to recommend that you read some of the stickies or look at SS/BLSS/WS4SB/All Pro

this also

[johndouglas78]

Workout #1:
monday - bench, assist workout and few other
tuesday - squat, assist workout and few other
wednesday - rest (basketball)
thursday - military press, assist work out and few other
friday - dead lift, assist workout and few other
saturday - rest (little cardio)
sunday - rest (little cardio) or easy workout (light weight) of bench, squat, military press and deadlift
and repeat

Workout #2:
monday - bench, military press, squat, dead lift
tuesday - bench, military press, squat, dead lift
wednesday - rest (basketball)
thursday - bench, military press, squat, dead lift
friday - bench, military press, squat, dead lift
saturday - rest (little cardio)
sunday - rest (little cardio) or easy workout (light weight) of bench, squat, military press and deadlift
and repeat

Which workout would be overall progress? I have two different friends telling me one over the other, so I wanted to you guys thoughts.

Thanks for any input!

I would choose Workout #1.

[yjsang92a]

They're both terrible, Workout #2 Deadlifting 4x a week ARE YOU MAD!?.
You should tell us your goals so we can suggest a program.

Without knowing your goals I am going to recommend that you read some of the stickies or look at SS/BLSS/WS4SB/All Pro

im at 174 lbs 11.5% BF im trying to get to 210 lbs single digit% BF.

[Dano85]

im at 174 lbs 11.5% BF im trying to get to 210 lbs single digit% BF.

so you wanna gain 40lbs of pure muscles? 174*.115 =20.01 210*.09 = 18.1 good luck with that

http://forum.bodybuilding.com/showth...ht=upper+lower

heres a more comprenhensive laid out program to further my earlier suggestions