Random Old Swole BodyBuilder Gave Me This Random Workout.. thoughts?!

[FallenOne86]

So I was at the gym last night and it was around 2am nobody was there but this fine ass chick who kept trying to distract me with her ass and this old guy who interrupted lol but he gave me this random ass workout and told me to follow it because he liked the way I looked and he said if I follow this plan it'll change my life. Umm.. he didn't even explain it to me but I don't know what he meant by it because he didn't explain how many times a week I do the workouts for each month so any of you guys experienced enough to try and guess at what he meant when he handed me this workout. This dude was pretty damn big too and he was lean for 76 years old.. like he had an Olympia body type so obviously it works right? I figured I'd post it on here and see what you guys thought. It was so random lol anyways let me know if this is useless or if I found something worthwhile and I'll follow the plan.

MONTH 1

1. Thigh Extension on Leg Extension Machine 3 sets of 12 reps

2. Medium Grip Barbell Bench Press 3 sets of 12 reps

3. Standing Dumbbell Upright Rowing 3 sets of 12 reps

4. Close Grip Straight Arm Lat Pulldown 3 sets of 12 reps

5. Straight Arm Dumbbell Pullover 3 sets of 12 reps

6. Standing Dumbbell Triceps Curl 3 sets of 12 reps

7. Standing Medium Grip Barbell Curl 3 sets of 12 reps

8. Heel High Sit-Up 3 sets of 10-30 reps

9. Flat Bench Leg Pull-In 3 sets of 10-30 reps

MONTH2

1. Flat Footed Medium Stance Free Hand Squat 3 sets of 15-25 reps

2. Standing Toe Raise on Wall Calf Machine 3 sets of 20-25 reps

3. Bent Arm Lateral 3 sets of 10-12 reps

4. Medium Grip Straight Arm Barbell Pullover 3 sets of 10-12 reps

5. Seated Side Lateral Raise 3 sets of 10-12 reps

6. Wide Grip Front Lat Pull-Down 3 sets of 10-12 reps

7. Standing Close Grip Triceps Press Down on Lat Machine 3 sets of 10-12 reps

8. Standing Alternated Dumbbell Curl 3 sets of 10-12 reps

9. Dumbbell Side Bend 1 set of 25-50 reps

10. Bent Knee Sit-Up 1 set of 15-30 reps

MONTH3

1. Incline Lateral 3-4 sets of 10-12 reps

2. Hand on Bench One Arm Dumbbell Rowing 3-4 sets of 10-12 reps

3. Standing Military Press 3-4 sets of 10-12 reps

4. Lying Supine Close Grip Barbell Triceps Curl to Chin 3-4 sets of 10-12 reps

5. Seated Dumbbell Curl 3-4 sets of 10-12 reps

6. Heels Elevated Wide Stance Barbell Hack Squat 3-4 sets of 10-12 reps

7. Free Hand Front Lunge 3-4 sets of 10-12 reps

8. Seated Toe Raise on Seated Calf Machine 3-4 sets of 20-25 reps

9. Bend to the Opposite Foot 1 set of 20-30 reps

10. Bent Knee Sit-Up 1 set of 15-30 reps

MONTH4

1. Seated Barbell Twist 1 set of 25-50 reps

2. Flat Footed Medium Stance Barbell Nonlock Squat 3-5 sets of 8-10 reps

3. Standing Toe Raise on Hack Thrust Machine 3-5 sets of 20-25 reps

4. Medium Grip Barbell Bench Press 3-5 sets of 8-10 reps

5. Standing Palms In Dumbbell Press 3-5 sets of 8-10 reps

6. Bent Over Two Arm Long Bar Rowing 3-5 sets of 8-10 reps

7. Straight Arm Dumbbell Pullover 3-5 sets of 8-10 reps

8. Standing Dumbbell Triceps Curl 3-5 sets of 8-10 reps

9. Seated Concentrated Dumbbell Curl 3-5 sets of 8-10 reps

10. Jackknife Sit-Up 1 set of 10-30 re

MONTH5

1. Incline Lateral 3-4 sets of 8-10 reps

2. Decline Lateral 3-4 sets of 8-10 reps

3. Seated Bent Over Rear Deltoid Raise 3-4 sets of 8-10 reps

4. Close Grip Front Lat Pull-Down 3-4 sets of 8-10 reps

5. Seated Two Arm Low Lat Pull-In 3-4 sets of 8-10 reps

6. Standing Close Grip Triceps Press Down on Lat Machine 3-4 sets of 8-10 reps

7. Incline Dumbbell Curl 3-4 sets of 8-10 reps

8. Incline Close Grip Easy Curl Bar Triceps Curl 3-4 sets of 8-10 reps

9. Heels Elevated Medium Stance Barbell Front Squat 3-4 sets of 8-10 reps

10. Thigh Extension on Leg Extension Machine 3-4 sets of 8-10 reps

11. Standing Toe Raise on Wall Calf Machine 3-4 sets of 20-25 reps

12. Feet Against Wall Sit-Up 2 sets of 25-50 reps

13. Alternated Twisting Dumbbell Bend to Opposite Foot 2 sets of 25-50 reps

14. Incline Leg Pull-In 2 sets of 25-50 reps