Originally Posted by Aggression
If someone is just starting lifting how many days a week should they lift? 2,3,4? They are 24 6' 215 with high bodyfat.
I was thinking this for a 3 day week (m,w,f) program
all ex. (except hyperextensions and neck) 3 sets 10,8,6 rep scheme
This will be done for 5 weeks and than reevaluated
mon
flat dumbell press
flat dumbbell flys
dumbell shoulder press
tricep pushdowns (v-bar)
rotator cuff exercises
bent over reverse dumbell flys
standing side lat raises
weds
squats
leg curls
standing calve raises
hyperextensions 1 x failure
cable crunches
dumbell side bends
4 way neck machine 3 x 10
fri
seated rows
lat pulldowns (to the front)
close grip lat pulldowns (v-bar)
serratus pulldowns (with starps)
seated dumbell curls
reverse preacher curls (ez bar)
seated dumbell shrugs
well hows it look?