My husband is going to join the gym and start working out with me this week. I came up with a basic beginner program for the first few weeks and was hoping for some feedback.
He hasn't lifted in about 10 years, but has a physical job and is fairly strong. He has lost 10lbs recently by eating much better and started riding his new mountain bike for some exercise (now put away for the winter). He is 5’9”, 190lbs and is basically looking to get fit and in shape, lose a little more fat and gain some muscle.
We’re going to lift 3 days and I thought it might be best to go with 3x10 for the first month or so with a basic push/pull/legs routine. I included some unilateral stuff (split squats and 1 arm rows) which I think will be helpful (he had knee surgery 1.5 years ago), but I’m unsure if this is enough volume and if I covered all the bases. I want to keep things simple, and work smart. Here’s what I came up with:
Bulgarian split squat
Seated calf raises
Abs – hanging leg raises
Abs – mod Russian twist
Cable rows (1 arm)
Abs – weighted crunches on ball
Would it be better to take out the arm work and put in another compound lift? Is this enough work for 3 one hour sessions? Any feedback is welcome. Thanks!