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My friend is 6ft 165lbs he wants to get cut up drop body fat. I would like him to bulk up a little to but that is a diffrent storey. In order for him to get cut up all natural what sort of diet should he be doing? I dunno about the workout plan he is following he has been doing for about a month. It might be good it is just his diet is not. At least on the weekends I know it is not beer and he hardly eats. I already told him he has eat more. Anyways he wont listen to me but he will listen to you guys any advice would be good.
This is the principal of the program he is following:
Do not train for more than an hour, 30-40 minutes being the optimal length. Train only 1 to 2 major muscle groups in a workout. Do 6 to 9 total heavy sets per muscle group. Do 4 to 6 reps per muscle group. Rest 2 to 3 minutes between sets.
Train each muscle once every 5 to 7 days.
Mondays - Legs
Squats (4 warm-up sets) 3 x 4-6
Leg Press (1 acclimation set) 2 x 4-6
Stiff leg Dead lifts (1 acclimation set) 2 x 4-6
Standing Calf Raise (2-3 warm-up sets) 3 x 6-8
Seated Calf Raise 2 x 6-8
Tuesdays - Chest & Forearms
Incline Bench Press (4 warm-up sets) 3 x 4-6
Bench Press 3 x 4-6
Decline Press 1 x 4-6
Barbell Wrist Curl (1 warm-up) 2 x 8-10
Standing Dumbbell Wrist Curls 2 x 6-8
Wednesdays - Back & Traps
Bent Rows (3-4 warm-ups) 2 x 4-6
V-bar Pull downs 2 x 4-6 (Pull-up shown)
Weighted Pull-ups 2 x 4-6
Straight-bar Cable Rows 1 x 4-6 (Shown with handles)
Dead lifts (2-3 warm-ups) 2 x 4-6
Barbell Shrugs 1 x 4-6
Thursdays - Shoulders & Triceps
Seated Dumbbell Press (4 warm-ups) 3 x 4-6
Seated Military Press 2 x 4-6
Side Laterals (1 acclimation set) 2 x 4-6
Lying Extensions (1-2 warm-up sets) 2 x 4-6
Pushdowns 2 x 4-6
Seated Overhead Dumbbell Extensions 1 x 4-6
Fridays - Biceps & Abs
Barbell Curls (4 warm-up sets) 2 x 4-6
Hammer Curls 2 x 4-6
E-Z Bar Curls 1 x 4-6
Weighted Leg Lifts (1 warm-up set) 2 x 12-15
Cable Crunches 2 x 8-10
This is the principal of the program he is following:
Do not train for more than an hour, 30-40 minutes being the optimal length. Train only 1 to 2 major muscle groups in a workout. Do 6 to 9 total heavy sets per muscle group. Do 4 to 6 reps per muscle group. Rest 2 to 3 minutes between sets.
Train each muscle once every 5 to 7 days.
Mondays - Legs
Squats (4 warm-up sets) 3 x 4-6
Leg Press (1 acclimation set) 2 x 4-6
Stiff leg Dead lifts (1 acclimation set) 2 x 4-6
Standing Calf Raise (2-3 warm-up sets) 3 x 6-8
Seated Calf Raise 2 x 6-8
Tuesdays - Chest & Forearms
Incline Bench Press (4 warm-up sets) 3 x 4-6
Bench Press 3 x 4-6
Decline Press 1 x 4-6
Barbell Wrist Curl (1 warm-up) 2 x 8-10
Standing Dumbbell Wrist Curls 2 x 6-8
Wednesdays - Back & Traps
Bent Rows (3-4 warm-ups) 2 x 4-6
V-bar Pull downs 2 x 4-6 (Pull-up shown)
Weighted Pull-ups 2 x 4-6
Straight-bar Cable Rows 1 x 4-6 (Shown with handles)
Dead lifts (2-3 warm-ups) 2 x 4-6
Barbell Shrugs 1 x 4-6
Thursdays - Shoulders & Triceps
Seated Dumbbell Press (4 warm-ups) 3 x 4-6
Seated Military Press 2 x 4-6
Side Laterals (1 acclimation set) 2 x 4-6
Lying Extensions (1-2 warm-up sets) 2 x 4-6
Pushdowns 2 x 4-6
Seated Overhead Dumbbell Extensions 1 x 4-6
Fridays - Biceps & Abs
Barbell Curls (4 warm-up sets) 2 x 4-6
Hammer Curls 2 x 4-6
E-Z Bar Curls 1 x 4-6
Weighted Leg Lifts (1 warm-up set) 2 x 12-15
Cable Crunches 2 x 8-10
