So my dads 49 years old and has never lifted weights before . Plus he had a accident where he lost some of his fingers on his left hand so using freeweights (barbelles n dumbells) is a problem so he will be sticking with machines. I want to start him off with something simple.
I was thinking of trying a full body routine for him, but am very lost due to the fact im new with bodybuilding myself . Id like to try something like ..
Monday-training followed by 20 minutes cardio
Tuesday-30-45 minutes cardio
Wednesday- 3--45 minutes cardio
Thursday-training with 20 minutes cardio
Friday-cardio for 30-45
Saturday-training with 20 minute cardio
sunday-30-45 minutes cardio
i didnt add any rest days because he already does cardio everyday so that is pretty much a rest for him .
I need help thinking of a simple routine for him on the days hes training. Please help
|
-
07-13-2011, 10:01 PM #1
creating a program for my dad and need help
-
07-13-2011, 10:08 PM #2
- Join Date: Jan 2005
- Location: San Diego, California, United States
- Posts: 7,660
- Rep Power: 55267
You didn't mention any goals but with that much cardio I'm going to assume he's trying to cut some body fat.
Good thread to start with, Emma-Leigh's calorie/macro thread:: http://forum.bodybuilding.com/showth...hp?t=121703981
He can use Fitday.com or Livestrong.com to track his intake.
http://www.fitday.com/
http://www.livestrong.com/
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Alcohol = 7 calories per gram
Fat = 9 calories per gram
Mix and match in order to hit his macros.
Read over this workout thread for some good workout programs: http://forum.bodybuilding.com/showthread.php?t=4195843
Good luck man.Eat, Sleep, Lift...Repeat!
OV35 Journal: http://forum.bodybuilding.com/showthread.php?t=388841&page=90
xccellence.com, theironden.com
-
07-13-2011, 10:32 PM #3
yeah burning fat is the goal . i was thinking giving him this workout
* Bench Press: 2 sets of 8-10 reps
* Leg Press: 2 sets of 8-10 reps
* Seated Cable Row: 2 sets of 8-10 reps
* Hamstring Curl: 2 sets of 8-10 reps
* Dumbbell Shoulder Press: 2 sets of 8-10 reps
* Lat Pulldown: 2 sets of 8-10 reps
* Bicep Curls: 1 set of 10-12 reps
* cable Pushdowns: 1 set of 10-12 reps
* Lateral Raises: 1 sets of 10 reps
* Standing Calf Raise: 2 sets of 15 reps
* Exercise Ball Crunches: 2 sets of 15 reps
ofcourse all this will be machine work .. how does it look ?
Similar Threads
-
Been out of the loop for a while and need Help on a testosterone stack
By jmh06r1 in forum SupplementsReplies: 9Last Post: 07-16-2010, 07:39 AM -
I really need help with creating a program for myself...HELP!
By strongman72 in forum Workout ProgramsReplies: 2Last Post: 12-22-2008, 05:18 PM -
I'm going to Europe for 2 weeks and need HELP!
By Collette in forum Female BodybuildingReplies: 0Last Post: 05-02-2008, 10:45 AM -
Time for a new routine and need help
By manboobs in forum Workout ProgramsReplies: 3Last Post: 10-13-2005, 05:15 AM -
anyone wanna help me make a HIT program for my arms and back?
By big-n in forum Teen BodybuildingReplies: 0Last Post: 03-14-2002, 08:00 PM
Bookmarks