I'm making this thread for my step-dad, he's been away from weightlifting for a long time. Give or take ten years. He wants to get "back in shape"
His current stats:
Weight 205 215ish
Height 58 59ish
Bf 26 ish
This was some of our convo:
What you would like to bring up the most (muscle group wise).?
:Abs followed by legs then upper body.
Are you more into gaining strength or muscle mass?
:More so strength and endurance than muscle mass.
I obviously wouldnt havent him jump right into my routine. Im thinking of starting him out at three days a week.
A push pull legs split MWF to get the ball rolling, something like this:
Legs: squat, stationary bike, trx planks and crunches
Push: benchpress, standing shoulder press or assisted dips
Pull: deadlift, assisted pullups, trx
obviously If I feel he has bad form on any of the exercises we can switch it up