A friend of mine asked me to help him start out at a gym I go to.
He is 35, and a marathon runner, so overall very fit. He has never lifted weights, however, and says he feels his upper body is very weak compared to his legs and wants to change that (but he is not the skinny, thin type, he is medium-framed, if you can say so).
He would still focus on running 2-3 times a week, but wants to incorporate weights, starting once a week, maybe twice later. What kind of training can I recommend him?
I was thinking to start with a general FBW, since it is once a week only, but should I incorporate the major free lifts from the get-go (bench, pull up / barbell row, deadlift) or start with machines?
Should I omit the legs completely, since he is an advanced runner?
I appreciate your insight!