Ok, I wrote this program for a buddy who is completely new to weight training. His goals are to lose some unwanted fat around the midsection, and weight in general. He doesn't want to get "big" which I don't understand, but that is his request. Anyways, here is what I came up with. Im sure it will have flaws, and any advice/help will be greatly appreciated.
Monday - Push
Incline Barbell Bench - 3x12
Military Press - 3x10
Flat Dumbell Bench - 3x12
Dips - 3x15
Tri Extensions - 2x15
(Tuesday - Cardio)
Wednesday - Legs
Squat - 3x10
Deadlift 3x10
Barbell Split Squat - 3x12
Leg Curls - 3x10
Standing Calf Raises - 3x15
(Thursday - Cardio)
Friday - Pull
Cable Rows - 3x12
Cable Underhand Grip Pulldowns - 3x12
Barbell T-bar Rows - 3x10
Shrugs - 3x13, 14, 15
Barbell Curl - 2x15
Thanks in advance.
Monday - Push
Incline Barbell Bench - 3x12
Military Press - 3x10
Flat Dumbell Bench - 3x12
Dips - 3x15
Tri Extensions - 2x15
(Tuesday - Cardio)
Wednesday - Legs
Squat - 3x10
Deadlift 3x10
Barbell Split Squat - 3x12
Leg Curls - 3x10
Standing Calf Raises - 3x15
(Thursday - Cardio)
Friday - Pull
Cable Rows - 3x12
Cable Underhand Grip Pulldowns - 3x12
Barbell T-bar Rows - 3x10
Shrugs - 3x13, 14, 15
Barbell Curl - 2x15
Thanks in advance.