So I spoke with my father last night and he was hurtin pretty bad from movng a cast iron wood stove. he told me he knows he is a little out of shape, and he wants my help. Since this is my first time setting up a training program for someone a lot older then I (he will be 59 soon) I wanted your opinions on this. So here is what i was thinking:
Three full body workouts a week. Very light weight in the medium rep range (8 to 10), mostly compound movements, although i will have some isolations because i know range of motion and flexibility will be an issue. light cardio every other day (walking on the tredmil, 15min max).
I'm not so concerned with bodyfat loss for him, he has always been leaner, although in his old age
he has put on a few extra lbs. I want to build strength slowly, and I know that fatique and soreness will be an issue. I want to start him off very slowly, so here is the break down.
Mon
Deadlift (4x8)
Incline bench (4x8)
db row (4x8)
tues
15min tredmil walk
Wed
squats or sissy squats (4x8)
standing shoulder press (4x8)
alt dum curls (4x8)
tri extensions (4x8)
thurs
15min tredmil walk
fri
lunges (4x8)
bent over row (4x8)
flat bench fly (4x8)
crunches (3x12)
Sat
15min tredmil walk
let me know what you guys think. I also think he would be a good candidate for HRT, i'd love to see my dad all jacked up on a serious test cycle l:eek:
training Pops
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