helpin a brotha out

[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]

Originally posted by 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.

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.

 

[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