Hi guys, my little brother (17) has been training for the last few months (no previous experiences with any kind of sport) with some dumbbells and a barbell at home.
Now he wants to join a real gym. Obviously the results have been great so far (I know that’s noob gains).
He wants to train twice a week, for about an hour.
I thought he could do.
3x4-6 bb rows
3x4-6 back squat
5x10 pullups (assisted if needed)
3x4-6 pullups (assisted if needed, at least at the beginning)
5x10 bench press
5x10 bb rows
5x10 back squat
And if he wants to add some fluff work he can add some curls, calf raises, ab work etc. either at the end of each workout (no more than 5-10 minutes) or at home, a third day, with his dumbbells… But honestly I don’t really care about that.