workout schedule for newbie friend...

ok, hes skinny, like 150 i think, 5'8 or so. so here is what I am thinking.

Since he is a begginer, I think he should only workout 4 days a week, then progress to each bodypart a day.

Mon.
flat bench 12-10-8
incline dumbell 12-10-8
skull crushers 12-10-8
dips 20-15-failure (just bodyweight for now)

Tues.
bent over DB row 12-10-8
deadlifts 10-8-6
dumbell shrugs 20-16-failure

Thurs.
Squats 12-10-8
hack squats 12-10-8
seated calves 10-10-10

Fri.
ez bar curl 10-10-failure
wide striaght bar curl 10-10-failure
hammer curl 10-10-failure

start over mon.

amd diet is set... any thoughts???

looks good bro...i would just add to back day a couple more like chins or Tbar. Also I would replace the hack squat with the leg press and maybe add quad extensions...just my opinion though...good luck!

I believe at that weight and him being a newbie, he could get bigger merely by putting weights away for other people.

I'd make sure the diet was indeed squared away, as that is what is going to make/break him, not so much the stimulus for growth, but the actual nutrients responsible for it.

~SC~

Make sure he does no cardio or maybe minimum fast walking on treadmill after legs for a short time. Good luck

Quote:

---

Originally Posted by SwoleCat

I believe at that weight and him being a newbie, he could get bigger merely by putting weights away for other people.

I'd make sure the diet was indeed squared away, as that is what is going to make/break him, not so much the stimulus for growth, but the actual nutrients responsible for it.

~SC~

---

That's what I keep telling him, but he wants to hit the weights, so i'm helpin him out.

as sc mentioned newbs grow like weeds with any training and good diet.

but id still tell him to settle in to a 3 day split based on very basic compound moves. each workout shouldn't take more than 45 mins.

mon:
deads
bent over row
lat pull down or wide grip chins

wed:
incline bb bench press
push press
close grip bench

fri:
squat
stiff leg deads
hack squat

good luck.

bump