program for a new comer needed

D

dj spud

0
can anyone help me please
i need a workout program for a 30 year male
no current regualr exercise
no experience of the gym or gym equipment
slight over weight for height
is only able to train for 2 days a week
motives for exerciseing -more energy,lose weight and tone up

i need
warm up
aerobic curve
resistance trainging
cool down
cool down must be lying or either seated-development stretching hamstring,abductors

im asking for this because my daughter is doing this on here home study course work,but she is stuck on this part,
can anyone please please help
thanks
 
I'd recommend to 2 fullbody workouts. If you have the time you can do 4 sessions in 2 days using a AM/PM split.

Dynamic strechs are best for warmup and light reps for the movements involved in your sessions.

I would add 20-30min of cardio after your training session.

Check out "2 x 4 Muscle" by Chad Waterbury on t-nation.com
 
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