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12-15-2004, 07:46 PM #1
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???
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12-15-2004, 09:44 PM #2
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!
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12-15-2004, 09:45 PM #3AR Hall of Fame
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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~
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12-16-2004, 08:45 AM #4Anabolic Member
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Make sure he does no cardio or maybe minimum fast walking on treadmill after legs for a short time. Good luck
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12-16-2004, 03:03 PM #5Originally Posted by SwoleCat
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12-17-2004, 10:03 AM #6Associate Member
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- Jun 2004
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- 270
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.
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12-17-2004, 06:36 PM #7
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