Willdebeast

I am helping a friend at work. He has never weight trained before. he is 35 of average wieght and height.we are going to the gym and i told him i would give him a routine to start his new improved lifestyle. here it is; i suggest he do this 3 times a week by way of curcuit for 5-6 weeks before going to a split. cardio tues and thus as well


bench press- 10-12 reps
leg press
cable row
back extension
pull up
widegrip pull down
calf raise
dips
leg extension
hammy curl

go through this twice keeping rep range at 10-12.

jadakris31

i would think you would want to complete my body part before going on to the next.. and not run through it twice .. just once at possibly a little higher volume.... and possibly start with the bigger muscle groups first..ie .. legs back chest shoulders arms

Willdebeast

good call, im thinking 1 warmup set and then 2 work sets. go through once.

does anyone think any additional movements would compliment this full body routine?

Tha Don

^ agreed

go through it once - you don't want to give a muscle group too much recovery time thats why its best to hit one muscle group then move on to other areas

obviously you should recommend a light jog on the treadmill to warm up and plenty of stretching inbetween sets

i'd say... 1 x warm up

then... 2 x 12reps on each, progressing to 3 x 10, then go for a split after a few months

peace

yellowmoomba

Why are you doing two similiar exercises ( Pullups AND Widegrip Pull downs) and no shoulder exercise?

I'd do wide grip pullups, drop the widegrip pull downs and add a shoulder movement like Shoulder Presses and some type of ab exercise.

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

Willdebeast

done. thx yellow.

CourtQueen

Just a suggestion but if he is new you might want to give him exercises that will give him confidence too. Pull ups and dips can sometimes be a little deflating on the ego to some...
Just a thought