mike456 said:
day1- total body
day2- steady state cardio
day3- off
day4- total body
day5- steady state cardio
day6- off
day7- off
total body- 3x10-15 @ 90 seconds R.I
BB Full Squat
BB Straight-Back Straight-Leg Deadlift
BB Incline Bench Press
BB/DB Bent-over Row
BB Military Press
Pull-up
and for cardio 30 minutes of regular bike riding?
Seriously, that program is probably going to be too much for him to start. Stick with something like this to begin:
Day A:
DB Front Squats - 2 x 12-15
Pushups - 2 x 12-15 (Just accumulate a total of 20-30 over a few sets if need be)
Seated Cable Rows - 2 x 12-15
Planks - 2 x 30seconds (Just accumulate a total of 60 seconds over a few sets if need be; maybe less if he's real bad in terms of core stability)
Tricep Pushdowns - 2 x 12-15
Day B:
DB Pile Squats - 2 x 12-15 (Kind of like a Sumo DL with one DB)
Seated DB Overhead Press - 2 x 12-15
WG Pulldowns - 2 x 12-15 (I doubt he can do any pullups, just make sure he doesn't go unecessarily wide)
Side Planks - 2 x 15seconds each side (Just accumulate a total of 30 seconds each side over a few sets if need be; maybe less if he's real bad in terms of core stability)
Bicep Cruls - 2 x 12-15
You may also want to go through them like a circuit at first, allowing rest in between as needed. This will make for very long rest intervals between sets, which is good to begin. He won't really need precisely timed rest intervals just yet. Add a 3rd set into each workout after 2-3 weeks of doing this. Eventually, start pushing him through the circuit a little quicker as hit conditioning improves. This will help him develop his conditioning base too.
After a couple more weeks you can start focusing more on a hypertrophy type workout by increasing intensity and doing straight sets or super sets with exercises using different muscle groups so that the rest intervals are more in the ideal range. Believe me, anything works the first several week. You don't need to follow traditional hypertrophy guidelines at first, just build a solid foundation!