Before ripping apart his schedule because you feel you’re superior to him because he’s asking for advice you should probably look at what muscles are being used in his workouts.
Bench Press uses chest and triceps and in the same day he works his biceps. Biceps pull, triceps push, thus making them antagonistic.
His back and tricep day is the exact same thing.
If you’re not worried about your legs, then keep them in the same day and don’t split up ie. Your calve exercise should be on the same day as your hamstrings/quads.
Work on cardio/running that should thin out your legs a bit and you can determine whether or not “working” on them will be beneficial to you. I’m at a point right now where my legs are still big even after losing fat and I’ve just incorporated leg exercises in my schedule as I’ve been having my cardio doing that for me.
I’d give you more advice on your schedule but I don’t have the time right now. Good luck and hopefully some more people can shed some light on your training.
I’ll give you an idea on my schedule.
Monday - Chest/Biceps
Tuesday - Back/Triceps
Wednesday - Shoulders/Legs
Thursday - Break
Friday - Chest/Back/Shoulders
Saturday - Tricep/Bicep Superset
Sunday - Break
I’m doing full body twice a week. Abs I do every other day and my cardio is twice a week. This is nothing compared to competitive training but I like hard work so I’ve put myself up to the challenge and of course warming up properly even AFTER chest/back for your biceps and tricep is very important so you get the right blood flow to those areas of the body. I don’t want to work on my legs more than I’ve set out to do right now as I will be snowboarding and skiing again soon. As well as I don’t have a squat rack at home so I’d rather not die.
hope this helps, cheers[/quote]
Actually, ‘antagonistic’ would be the muscle opposing the one being work eg. chest vs mid back , biceps vs triceps, quads vs hams etc.
Back and tri’s or chest and bi’s do not really fit the bill altough bi’s are being hit secondary for back etc.
Dips vs pull ups, curls vs extensions, bench vs rows etc. is actually an example of a proper traditional antagonistic workout setup…