Training program for a freind?

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    Training program for a freind?


    Ok so me and my freind just got a membership to a gym ive been lifting for a while and know what im doing lift 4 times a week at home right now, but my freind is brand new never lifted before rather weak he will probally be only able to go 2-3 times a week sometimes 1 and i'll always go with him but my question is what should i have him do?

    If were going twice a week should i have him do full body workouts both those times im considering just doing machines right now for him to build strength until summer (and db's of course) but what should it look like?

    something like this?

    Machine chest press
    Lat pulldown
    Back row
    Shoulder press
    Leg press
    Leg Extension
    Leg curls
    Biceps (21's,hammer curls, standing curls) Depends at the time

    Im really kinda lost making up a program for him help needed!

    Right now im guessing he is about 6'4 175? pounds or so very skinny what should i start off having him doing to build strength and what kind of rep ranges?

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    Try 5x5. Heavier weight. If he can only go twice full body is where its at. Once a week seems like a waste of money, dunno.

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    day 1 squat, bench, shoulder press, chins/pullups, barbell curls

    day 2 deadlifts, hacksquat, close grip bench, rear delts, abs calves


    I would try something like this if you are only going 2x a week. I would do everything for 3x10 exept deads 3x5. Use the same weight for all sets and try and increase every week. If you can bench 135 3x10 then the next week try 140 3x10. I would keep it very very basic with compound lifts.
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    Quote Originally Posted by Sinon View Post
    Try 5x5. Heavier weight. If he can only go twice full body is where its at. Once a week seems like a waste of money, dunno.

    Mozilla/5.0 (Danger hiptop 4.7; U; rv:1.7.12) Gecko/20050920

    5x5 is great for somewhat beginner, if he has some experience this is good, but i think a little higher reps are better for people completely green. Just my opinion though.
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    ya only reason were going now was Planet fitness deal 1 dollar down 10 bucks a month but i'll start him off basic do compound lifts with probally 3x10 reps thanks guys
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    Quote Originally Posted by jumpshot903 View Post
    ya only reason were going now was Planet fitness deal 1 dollar down 10 bucks a month but i'll start him off basic do compound lifts with probally 3x10 reps thanks guys
    After 2-3 months try and get him on a 5x5 3 days a week. Use the bench, squat and dead. accessory work you can keep at 3x8-10 after those excersises. Try and get him to get stronger. Progress between strength and size will correlate for a while as long as he eats.
  

  
 

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