Interesting. If that is successful for some folks, than good. And glad your spreading the word about training.
I have a different view to a training program for people new to working out. Find that if the program is short and to the point, the folks make the adjustment better towards forming a habit of working out. This is usually all new to them and can even be somewhat overwhelming and confusing, even with a simple start...so easy does it, at first. Use the same approach if the newbee is a teenager or well into their 50's or 60's. A general truth is that a lot, new to physical training, will drop out after 2 or 3 weeks, without the proper encouragement. Now this is for Americans, can't say for the rest of the world. So it's more like easing them into a more likeable effort, something that seems not like a chore. Have to form a pattern to working out.
Depends on the goals of each new trainee, but a general outline would be something like this, and the general rule of thumb is to start with the larger muscle groups and have the smaller muscle groups worked at the end of a program. This is a basic, getting introduced to a weight resistance plan.
1) Squats...find that confidence is something a lot will have to develop, with having a weight on their shoulders..even a very light one.
2) Lat machine pulldown...or BB row..depends on the individual or his/her gym.
3) Bench Press...Everyone new to training thinks this is "The" exercise. But there is also a level of confidence that needs to be gained by some. Some don't find comfort having a weight held, at arms length, over their body...as much as they thought they would. At times, DB's may prove to be better for them.
4) DB lateral raise...an extension exercise, rather than a compound movement.
5) BB Curl...everyone one relates to building the biceps.
6) Crunches
Optional...Calf raise
Dips & Chins:Though exceptional exercises, most new trainee's don't have the strength built up yet to do these two exercise justice. If any one of them does, for a good 8 reps, than replace the lat pulldown and bench with them.
Based on a 3 day a week workout, with one set the first week. Two sets the next 2 weeks. Three sets after that...max on any exercise. 8-12 reps, in the progressive weight advancement style. Never use any type split program or have a new trainee used machines, in a break in period. After 2 1/2 to 3 month, let the new trainee explore other, more advanced, avenues of training.
If training an athlete who must gain 10 to 15lbs of muscle in a rather quick period on time, for his selective sport, the basic simple approach also applies. Three to four heavy compound movements usually does it. Good Luck.
