My father wants to start working out with weights. A few years ago he had a herniated (sp?) disc and has had a lot of stress from work. He has just recently decided to workout. Keep in mind he has never lifted before in his entire life. He is very skinny and has no muscle, you can see most of his ribs and bones. He really only has time to work out 2 days a week. He wants to get in better shape and gain muscle. He is afraid to lift heavy weights or strain himself. What routine would you suggest that he does 2 times per week? In our house we have both a bench with a leg extension/curl machine, some free weights, and a total gym.
I told him that he should do the following routine.
Squats 2 sets x 19 reps
Deadlifts 2 sets x 19 reps
Bent Over Rows 2 sets x 9 reps
Bench Press 2 sets x 9 reps
Incline Press 2 sets x 9 reps
Clean and Press 2 sets x 19 reps
Situps 3 sets x 9 reps
Reverse Sit ups 3 sets x 9 reps
I figured since he does not want to strain himself he should be doing higher repetitions. He does not necessarily want to get big, but just get into better physical condition. Keep in mind that he has never lifted weights before in his entire life.