helping out a bud

[DiBatista]

My bud asked me to post his pic for him and some of his info, he needs feedback as he thinks he sucks

http://forum.bodybuilding.com/attach...hmentid=208504

Hes 5'8 140ish, he eats around 2500-3000 cals a day dirty.He took a bf test on some crappy thing(measures electrical pulse or some crap)and it said he was under 4%. He takes protein after his workouts along with some of MY creatine(freeloader...).

He is doing the same workout as me

Day one: Legs
Squats 4x10
Weighted Lunges 3x10
Deadlifts 3x10

Day two: Chest
Incline Barbell Press 3x15
Incline Dumbell Press 3x10
Dumbell Flye 2x10 at incline 2x10 at flat
Milatary press 3x9

Day off

Day four: Back
Lat Pulldown 4x15
Bent over Dumbell Row4x10
Deadlift(maybe Stiff legged)2x12

Day Five: Shoulder
Seated Side Dumbell Laterals 4x10
Front Dumbell Laterals 4x10
Shoulder Press 4x10
Upright Rows 15,12,10 reps with increasing weight

Day Six off

Day Seven: Arms
Barbell Curls 4x10
Seated Incline Dumbell Curls 4x10
Close Grip Bench Press 4x10
Ez Bar Triceps Extension 4x10
Preacher Curl 4x10

Also on Days 1,2,4,5 i do calves 2x25 with Calf Raises.
And a small forearm workout on day one

Thou i am not sure it will be good for him as he is still not that big yet. If anyone has a good routine for an ectomorph, it would realy help.

[CAchief]

first, how can he expect not to suck from eating "dirty"? Tell him to clean that up ASAP. Might want to move the deadlifts to another leg day. That is a major exercise and needs to be performed on a seperate day from squats. He should stick with DBs for chest on day 2, and take out the BB. Move the military presses to thursday and take out the side DB laterals and do bar dips or close grip bench. Take out the F-in arm day, and move you deadlifts there along with hack squat. F-in arm day. Sheesh.(j/k) But seriously, he needs to stick with big compound lift, and he is missing out on that with an "arm day". I just came off my routine that was similiar to this. Worked good for me. Hope this helps.

[OldGuy]

Have him get "Scrawny to Brawny". Why not get taught by the best.

[Mahler]

I would recommend the following:

1) Get the diet in order - there is no way he is 4% at least not from what I can tell in the pic.

2) Go to a full body routine three days a week or an upper/lower or push/pull routine 4 days a week. Five day, individual body part splits are a thing of the past. There are a lot of good, solid programs out there and on this site.

3) You do have some good lifts in there. Keep the big lifts like deads, squats, presses, etc. and cut back on the isolation exercises.

4) Work in some HIIT a couple days a week to get/keep the body fat down. Don't overdo it, though.

5) Set goals and keep on track.

In Fitness & Friendship,
Mahler