workout schedule for newbie friend...

[niXon)(]

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???

[syd]

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!

[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~

[bluethunder]

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

[niXon)(]

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.

[weightshead]

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.

[niXon)(]

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