Post by ~Lil' Meezy~ on Aug 4, 2008 13:42:23 GMT -5
So I have a friend who recently decided he wanted to start working out again, and came to me for some advice on the subject. Since he had not previously been engaged in athletic activities, I told him it would be best to slowly work his body into things.
He began by doing 30 minutes of cardio, along with full stretching, over the course of 5-6 days, and now wants to begin some weight training. I decided I would post the program I suggested for him here, so that others can see it, and also perhaps critique and offer suggestions.
Monday:
Warm Up - Stretch
Flat DB Bench 3 x 8
Chinups 3 x max
DB Seated Shoulder Press 3 x 6
Pushups 3 x 10
Preacher Curl 3 x 8
Tuesday:
Warm Up - Stretch
Cardio
Core
Wednesday:
Warm Up - Stretch
Leg Extensions 3 x 10
Leg Curls 3 x 10
Bench Stepups 3 x 6 (each leg)
Standing Calf Raises (holding DB) 3 x 10
Thursday:
Warm Up - Stretch
Cardio
Core
Friday:
Warm Up - Stretch
Pushups 3 x 20
Walking DB Lunges 3 x 8 steps each leg
DB Row 3 x 8 (each arm)
Standing Calf Raises (holding DB) 3 x 10
DB Shrugs 3 x 10
Dips 3 x 10
DB Curl 3 x 8 (each arm)
Sat / Sun:
Rest - Sports?
Cardio / Core if wanted
There you have it. I tried to keep it to things you would have in a small home gym, including a set of DB's, and maybe some other accessories. I would like to introduce squatting at a later date.
I suggest this program for 4-5 weeks, to see how your body reacts and what works for you. What do you guys think? Should I add / change anything? Lets get some feedback!
(BTW, just a disclaimer, for someone who is pretty heavily involved in powerlifting / weight training, I must say it is very interesting / difficult to come up with a program that doesn't involve boards, supersets, chains, or bands. It's almost humbling, as we all started somewhere I suppose. Hit up my other thread if you're interested in more advanced powerlifting.)
He began by doing 30 minutes of cardio, along with full stretching, over the course of 5-6 days, and now wants to begin some weight training. I decided I would post the program I suggested for him here, so that others can see it, and also perhaps critique and offer suggestions.
Monday:
Warm Up - Stretch
Flat DB Bench 3 x 8
Chinups 3 x max
DB Seated Shoulder Press 3 x 6
Pushups 3 x 10
Preacher Curl 3 x 8
Tuesday:
Warm Up - Stretch
Cardio
Core
Wednesday:
Warm Up - Stretch
Leg Extensions 3 x 10
Leg Curls 3 x 10
Bench Stepups 3 x 6 (each leg)
Standing Calf Raises (holding DB) 3 x 10
Thursday:
Warm Up - Stretch
Cardio
Core
Friday:
Warm Up - Stretch
Pushups 3 x 20
Walking DB Lunges 3 x 8 steps each leg
DB Row 3 x 8 (each arm)
Standing Calf Raises (holding DB) 3 x 10
DB Shrugs 3 x 10
Dips 3 x 10
DB Curl 3 x 8 (each arm)
Sat / Sun:
Rest - Sports?
Cardio / Core if wanted
There you have it. I tried to keep it to things you would have in a small home gym, including a set of DB's, and maybe some other accessories. I would like to introduce squatting at a later date.
I suggest this program for 4-5 weeks, to see how your body reacts and what works for you. What do you guys think? Should I add / change anything? Lets get some feedback!
(BTW, just a disclaimer, for someone who is pretty heavily involved in powerlifting / weight training, I must say it is very interesting / difficult to come up with a program that doesn't involve boards, supersets, chains, or bands. It's almost humbling, as we all started somewhere I suppose. Hit up my other thread if you're interested in more advanced powerlifting.)
