Help...

**mm1snapper** · 12-24-2007, 01:47 AM

Ok so my girl friends little brother want to start working out. And well since he looks up to me so much he wants me to build his routine. Honestly im stuck im not sure if i wanna put him on a full body routine 3x a week, or a split body 3-4x a week. Well he is 15years old and looking to get in shape and loose alot of fat. Here is what i was thinking.

Cardio 3-5 times a week with either one...

Full Body:
Pull Ups or Lat Downs1x10-12
Seated Rows or Lawn Mowers-1x10-12
Flat Bench -1x8-10
Incline Bench or Decline Bench-1x8-10
Lateral Raises-1x12-15
Shoulder Press-1x10-12
Squats or Hacks-1x8-10
Legpress-1x8-10
Crunches-3x20

3 Day Split Body:
-Day one...
Chest/Tri's:
Flat Barbell Bench 3x8-10
Flat Dumbbell Bench 3x8-10
Incline Bench 3x10-12
Push Up's 3xFailure
V-Pull Downs 3x10-12
Skull Crushers 3x10-12

-Day two:
Legs/Shoulders:
Squats 3x8-12
Leg Extensions 3x10-12
Leg Curls 3x10-12
Lateral Raises 3x10-12
Military Press 3x10-12
Shrugs 3x8-10

-Day three:
Back/ Bi's:
Pull Ups 3xAs many possible
Lat Pull Downs 3x8-12
Seated Rows 3x8-12
Lawn Mowers 3x8-12
Barbell Curls 3x8-10
Dumbbell Consentration Curls 3x12-15

**JakeVendetta** · 12-24-2007, 01:50 AM

I think the full body would be a good place to start if he has no experience what so ever. Does he have any liftin experience?

**Freak** · 12-24-2007, 01:51 AM

I think 3 day split with cardio

pull ups, see what he can do but he should start with pull ups instead of lat pull downs.

Like always it is going to come down to his diet. He should be able to stick with a diet and make some good progress over break. Let me know if you need help with or want me to look over a diet.

**Freak** · 12-24-2007, 01:52 AM

Jake is back!

**mm1snapper** · 12-24-2007, 01:55 AM

Well guys he has no lifting experience in his past. He actually saw me in the gym his parents got us a membership to and was like HOLY SHI T which was two days ago lol... But we will be going tommorow so i can show him the basic lifts and see where he is at.

**JakeVendetta** · 12-24-2007, 01:56 AM

If he has no experience i would start him off with the basic compound lifts and help him learn proper form. something like this.
Lat Pull Down
Bench Press
Squats
Military Press
RDL's

and 2-3 days of cardio.
for the first few weeks just let him feel out the weight and understand what its like to lift with good form, then have him lift in progression after that all in the 3 x 6-10 scheme *not permanently just until you think hes ready for something more*

**JakeVendetta** · 12-24-2007, 01:57 AM

Yeah have been just reading on here lately, got alot of stuff going on.
I think if hes over weight pull ups might be out of the question, thats why i said lat pull downs.

**Freak** · 12-24-2007, 02:00 AM

haha, yeah he might not be able to do pull ups.. most people of normal weight can't. My bad.

**mm1snapper** · 12-24-2007, 02:00 AM

Quote:

Originally Posted by JakeVendetta

If he has no experience i would start him off with the basic compound lifts and help him learn proper form. something like this.
Lat Pull Down
Bench Press
Squats
Military Press
RDL's

and 2-3 days of cardio.
for the first few weeks just let him feel out the weight and understand what its like to lift with good form, then have him lift in progression after that all in the 3 x 6-10 scheme *not permanently just until you think hes ready for something more*

Ok bro thanks. I will do that. I figure once he get a few months of experience ill move him into a better routine.

**JakeVendetta** · 12-24-2007, 02:04 AM

yeah... having him doing diffrent variations of exercises might scare him away at first... just have to gradually introduce them to him.

**mm1snapper** · 12-24-2007, 02:07 AM

Quote:

Originally Posted by JakeVendetta

yeah... having him doing diffrent variations of exercises might scare him away at first... just have to gradually introduce them to him.

Ok bro thanks much! Reps coming..

**JakeVendetta** · 12-24-2007, 02:07 AM

np, hopefully he doesnt get discouraged just keep him motivated :-)