2 days enough ?? [Forum Archive]

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2 days enough ??

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Posted by: assassin

a friend of mine has never lifted weight and i'm helpng him with a diet and training program ...are 2 days of lifting weights enough ...

say it'll go like that

day 1
squats (4 x 15)
bb bench press (4 x 12)
inc.bench press (4 x 12)
cable rows (3 x12)
dead lifts (3x12)

day 2

military press 3 x12
lat. raises (2 x 15)
hack squats (3 x 15)
cable pull downs (4x 12)
one hand db rows (4 x 12)
dead lifts (other variation) (4 x 10)

Posted by: assassin

pls i ned every body's opinion on sets reps or any other comment is appreciated .

Posted by: P-funk

day 1
squat
bench press
cable row

Day 2
deadlift
OH press
pulldown

get rid of the fluff and keep it simple.

Posted by: assassin

Quote:

Originally Posted by P-funk

day 1
squat
bench press
cable row

Day 2
deadlift
OH press
pulldown

get rid of the fluff and keep it simple.

ummm how many reps and sets ??

Posted by: P-funk

Quote:

Originally Posted by assassin

ummm how many reps and sets ??

2-3 x 10-12 for the first 4 weeks. 2-3 x 12-15 for the first 3 weeks if the person is very deconditioned.

Posted by: assassin

Quote:

Originally Posted by P-funk

2-3 x 10-12 for the first 4 weeks. 2-3 x 12-15 for the first 3 weeks if the person is very deconditioned.

i'll tell him to stick to these compound movements for the first three weeks as you said .....thnx pfunk

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