Buddy of mine just sent me this workout plan. What you think? Not sure what some of his exercise names are lol.

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MONDAY:

Chest: Flat bench (4 sets of pyramid: 8-6-4-4)
Incline bench (4 sets of pyramid: 8-6-4-4)
Flat bench dumbells (4 sets of pyramid: 8-6-4-4)
Incline bench dumbells (4 sets of pyramid: 8-6-4-4)

Tri's: Cable pull (6 sets of pyramid: 8-8-6-6-4-4)
Flat bench pull over (6 sets of pyramid: 8-8-6-6-4-4)
Bar dips (6 sets of pyramid: 8-8-6-6-4-4)

Traps: Bar shrugs (4 sets of pyramid: 8-6-4-4)
Dumbell shrugs (4 sets of pyramid: 8-6-4-4)

*End with abs



TUESDAY:

Back: Cable pull-down (6 sets of pyramid: 8-8-6-6-4-4)
Cable pull (6 sets of pyramid: 8-8-6-6-4-4)
Hammer pull (6 sets of pyramid: 8-8-6-6-4-4)

Arms: Flat bar curl (6 sets of pyramid: 8-8-6-6-4-4)
Dumbell curl (6 sets of pyramid: 8-8-6-6-4-4)
Hammer curl (4 sets of pyramid: 8-8-6-6)
End with 2 sets of "21"

*End with abs



WEDNESDAY:

Shoulders: Sit-down shoulder press (6 sets of pyramid: 8-8-6-6-4-4)
Dumbell press (6 sets of pyramid: 8-8-6-6-4-4)
Butterflies (6 sets of pyramid: 8-8-6-6-4-4)
Front raise (6 sets of pyramid: 8-8-6-6-4-4)

Wrist and Forearm: Bar curl (6 sets of pyramid: 8-8-6-6-4-4)
Reverse bar curl (6 sets of pyramid: 8-8-6-6-4-4)

*End with abs



THURSDAY: NO ABS NO RUNNING
Legs: Squats (7 sets of pyramid: 8-8-8-6-6-4-4)
Dead lift - (6 sets of pyramid: 8-8-6-6-4-4)

Calves: Leg press (6 sets of pyramid: 8-8-6-6-4-4)
Calf raises (6 sets of pyramid: 8-8-6-6-4-4)


FRIDAY:Repeat above exercises for chest, tri's, arms, traps

*End with abs


SATURDAY: Repeat above exercises for shoulders and back.

*End with abs


SUNDAY: Rest

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