Serious help with a training plan, i have no idea what my mate has gave me???

[ABC_BOXER]

My friend mathew is a really good bb hes from n.ireland his pic is at bottom,

hes gave me a training plan, dont flame it cause im sure he knows what hes talking about,, i cant make head nor tales of it,

i dont no what half the stuff is maybe you guys could help me plz



monday chest side delts and rear delts

tuesday front delts traps back

wed off

thur legs

fri arms


chest incline

smith machine press,

flat dunbell press,

flat flyesdecline bench press

side delt cable

side raises laterals


rear delt bent over cable raise,

rear laterals

traps barbell shrugs, dumbell shrugs

front delt smith machine press overhead, dumbell press

back ;at pullodown chins wide grip t bar rows,1 arm dumbell rows and deadlifts

legs leg extensions leg press,squat,ham curl,stiff leg deadlift, seated calf raise

arms triceps- close grip bench, pushdowns with a v bar and then skullcrushers, biceps- barbell curl, dumbell curl and precher bar curl;



it needs sorting but its damn confusing

[Jay]

He's huge, any more pics?

[ABC_BOXER]

oi bitch ur helping me hehehe

nah no pics, but ill get him to check some out,

[Semi-Beef]

i live in belfast, wheres he from in northern ireland? what gym does he train in?

[ABC_BOXER]

Originally posted by Semi-Beef
i live in belfast, wheres he from in northern ireland? what gym does he train in?

Ill check it out, i have his mobile ill txt him and let u know

[MadChild]

Originally posted by ABC_BOXER
My friend mathew is a really good bb hes from n.ireland his pic is at bottom,

hes gave me a training plan, dont flame it cause im sure he knows what hes talking about,, i cant make head nor tales of it,

i dont no what half the stuff is maybe you guys could help me plz



monday chest side delts and rear delts

tuesday front delts traps back

wed off

thur legs

fri arms


chest incline

smith machine press,

flat dunbell press,

flat flyesdecline bench press

side delt cable

side raises laterals


rear delt bent over cable raise,

rear laterals

traps barbell shrugs, dumbell shrugs

front delt smith machine press overhead, dumbell press

back ;at pullodown chins wide grip t bar rows,1 arm dumbell rows and deadlifts

legs leg extensions leg press,squat,ham curl,stiff leg deadlift, seated calf raise

arms triceps- close grip bench, pushdowns with a v bar and then skullcrushers, biceps- barbell curl, dumbell curl and precher bar curl;



it needs sorting but its damn confusing

In regards to delts..see pic.

[chimponarope]

Erm, ok lets lay it out properly then you can tell us what you don't understand. Your friends a beast BTW.

Split:

Monday:
chest
incline smith machine press,
flat dunbell press,
flat flyes
decline bench press

Side delts:
side delt cable
side raises laterals (db I presume)

Rear delts:
rear delt bent over cable raise,
rear laterals (db I presume)

Tuesday:
traps:
barbell shrugs,
dumbell shrugs

front delts:
smith machine press overhead,
dumbell press

back:
at(? machine type maybe?) pulldown chins (could be 1 ot two exercises)
wide grip t bar rows,
1 arm dumbell rows
deadlifts

Thursday:
legs:
leg extensions
leg press,
squat,
ham curl,
stiff leg deadlift,
seated calf raise

Friday:
arms:
triceps:
close grip bench,
pushdowns with a v bar
skullcrushers
biceps:
barbell curl,
dumbell curl
precher bar curl

Right now its laid out, you'll need to find out the sets and reps to go with it.

[ABC_BOXER]

Originally posted by chimponarope
Erm, ok lets lay it out properly then you can tell us what you don't understand. Your friends a beast BTW.

Split:

Monday:
chest
incline smith machine press,
flat dunbell press,
flat flyes
decline bench press

Side delts:
side delt cable
side raises laterals (db I presume)

Rear delts:
rear delt bent over cable raise,
rear laterals (db I presume)

Tuesday:
traps:
barbell shrugs,
dumbell shrugs

front delts:
smith machine press overhead,
dumbell press

back:
at(? machine type maybe?) pulldown chins (could be 1 ot two exercises)
wide grip t bar rows,
1 arm dumbell rows
deadlifts

Thursday:
legs:
leg extensions
leg press,
squat,
ham curl,
stiff leg deadlift,
seated calf raise

Friday:
arms:
triceps:
close grip bench,
pushdowns with a v bar
skullcrushers
biceps:
barbell curl,
dumbell curl
precher bar curl

Right now its laid out, you'll need to find out the sets and reps to go with it.

Basically most i proberly know them by different names,

whats skull crusher, is there a site most likerly to have all these



THANKS alot for the lay out

[chimponarope]

Originally posted by ABC_BOXER
Basically most i proberly know them by different names,

whats skull crusher, is there a site most likerly to have all these

THANKS alot for the lay out

A skull crusher is also known as a french press, or a lying tricep extension.

You should find most of what you need here: http://www.exrx.net/Exercise.html

[Easygainer]

if ur gonna bulk up that's got a few too many isolation movements - u could stick to more compound movements. given that he is quite big, nay huge, he prob has good genetics and any workout could work for him so be wary.

[ABC_BOXER]

Originally posted by chimponarope
Erm, ok lets lay it out properly then you can tell us what you don't understand. Your friends a beast BTW.

Split:

Monday:
chest
incline smith machine press,
flat dunbell press,
flat flyes
decline bench press <----------

Side delts:
side delt cable <----------
side raises laterals (db I presume)

Rear delts:
rear delt bent over cable raise,<----------
rear laterals (db I presume)<----------

Tuesday:
traps:
barbell shrugs,
dumbell shrugs

front delts:
smith machine press overhead, <----------
dumbell press<----------

back:
at(? machine type maybe?) pulldown chins (could be 1 ot two exercises)<----------
wide grip t bar rows,
1 arm dumbell rows
deadlifts

Thursday:
legs:
leg extensions
leg press,
squat,
ham curl,
stiff leg deadlift, <----------
seated calf raise

Friday:
arms:
triceps:
close grip bench,
pushdowns with a v bar <----------
skullcrushers<----------
biceps:
barbell curl,
dumbell curl
precher bar curl


<---------- = ???????



Right now its laid out, you'll need to find out the sets and reps to go with it.

[chimponarope]

Heres those exercises you wanted to know about:

http://www.exrx.net/WeightExercises/...enchPress.html

http://www.exrx.net/WeightExercises/...eralRaise.html

http://www.exrx.net/WeightExercises/...eralRaise.html

http://www.exrx.net/WeightExercises/...eralRaise.html

http://www.exrx.net/WeightExercises/...lderPress.html

http://www.exrx.net/WeightExercises/...lderPress.html

http://www.exrx.net/WeightExercises/.../WtPullup.html

http://www.exrx.net/WeightExercises/...gDeadlift.html

http://www.exrx.net/WeightExercises/...ingTriExt.html

http://www.exrx.net/WeightExercises/...BPushdown.html