Thread: Helping a Friend..help me heh

Ok so a friend of mine who has worked out before moderatly has asked me for help. He has done it off and on for 4 years but never really stuck to it. He wants to join the military and needs to get prepared for it. So he asked me to devise a routine for him to try and help him out with upping his overall strength and to increase his running, pushups, and pull ups. So here is a big guess for me.

Monday Chest/Shoulder
Flat
2x6-8
Incline
2x6-8
Cable Cross
2x8-10

Military Press
2x6-8
Cheat Lateral
2x6-8
Upright Row
2x8-10
HIIT Cardio 10-15 mins
30 sec sprint 30 easy pase

Tuesday Back
Bent Over Row
2x6-8
Pull Downs
2x6-8
Reverse Pull Down
2x6-8
CG Seated Row
3x6-8
Hyper Ext.
3x10-12 weighted

Wensday Legs
Hack Squat
3x6-8
Leg Press
3x6-8
Leg Ext.
2x8-10
SLDL
2-3x6-8
Lying Leg Curl
2-3x8-10

Thursday Chest
Pushups (weighted)
5 sets pyramid
Either weighted or 10 sec intervals
Change it up
Training
- 1st set - do 20 no. of reps(you should be at failure here)
- rest 10 secs
- do it until failure again(say maybe you did 8 here)
- rest 10 secs
- do it until failure agian(maybe 6 here)
- rest 10 secs
- do it until failure again(maybe 3 here)
- rest 10 secs
- complete the final '3' reps

Friday Back
Pull Ups
5-7 sets own weight or added plates
Long slow cardio or paced jog for endurance or HIIT

Saturday Arms
CG Bench
2x6-8
Skull Crushers
2x8-10
Pushdowns
2-6-10

BB Curl
2x6-8
Preacher Curl
2x6-8
Hammer Curl
2x8-10


He can't do deads or squats thats why I didn't include them. I basicly made something up of the few lifts he can do. Could you guys help modify it for me, it look almost like he may be overtraining. I was thinking maybe on Mon and Tues limiting each workout to 1 set of each then adding the Thur and Fri days those days so he has 2 days of rest.

He isn't going into a specific branch just yet, it is some sort of training camp prior to a boot camp he is going through. He didn't tell me in full he just said he needed an overall workout for general strength/fitness and something to improve his pushups/pullups. Thats why I added the extra days of pushups and pull ups followed by a few days of cardio to improve his endurance for the running.