You said you didn't want to do anything hard.

Why?

because I'm not a hardcore gym rat...

I'd like to do my intense 30 minute treadmill routine and then supplement it with a few lifts...that's just my style. I'm not saying it's right, it's probably wrong...but it is what I enjoy.

So if nobody has 3-5 good lifts to suggest, cool...if not, don't care to further partake in this conversation. There is nothing I dislike more than gym "snobs"...which is why I like Planet Fitness. I can run on my treadmill and not have to worry about a 500 lb. roided out man asking me to spot him.

"Yes, sure...I'll spot you sir! I mean, if you drop that 900 lb. bar on your neck I have no shot of helping you but lets do it!!!"

and by not do anything hard...

I meant super technical lifts...

I want to do basic things like flies, bench, different types of curls, etc...basic leg lifts, squats...etc.

Okay, well, if you're going to be in the gym every day, then there's no reason that spacing things out will hurt anything more than your overall plan will, anyway.

Just do one core lift per day or so.

Monday - 5 sets of 5 bench press
Tuesday - 5 sets of 5 barbell rows OR some kind of heavy pulling
Wednesday - 5 sets of 5 standing military press OR db press
Thursday - 5 sets of 5 pullups/weighted pullups if you can do more than 5 reps of bodyweight
Friday - 5 sets of 5 dips/weighted dips if you can do more than 5 reps of bodyweight
Saturday - 3 sets of 5 leg press, 3 sets of 5 hamstring curl, 3 sets of 15 weighted incline crunches
Sunday - rest

I mean, it sucks, but it's about as good as you're going to do with the limitations you've given.

Thanks for the help; I will definitely incorporate some of that stuff. I do like to do 3-5 lifts each session.

Seriously. Don't do that. Do fewer exercises, more reps. If you try to stack a bunch of weight on there, you'll hurt yourself. Lighter sets more reps fit better if you're not looking to bulk up or get stronger.

I don't even know what we're talking about anymore.

I think I'm just going to stick with what I'm doing. Thanks for the help, though.

Just do lighter sets with more reps. Focus on your form.

More reps as in how many?

And more weight != injury

There is no point to rep ranges of more than 15.

No I'm talking 10-12. And I thought I said light weight?

Anyway. 10-12 reps light weight. He said he was a novice. I just want him to avoid injury.

What's the point of light weight 12 rep sets? You said more weight means injury, which isn't true at all.

1. Squats and/or Leg Press
2. Barbell Rows
3. Bench Press
4. Pullups and/or Chins
5. Incline and/or Decline Bench Press

I would throw flies and curls and all other isolation exercises out of the routine.

I thought it fit better since his focus is cardio.

If he's a n00b and puts on too much weight, his form is likely to fail leading to injury, particularly with squat. That's been my experience with n00bs anyway.

If he gets his form solid and gets his supporting muscles stronger, then he could move the weight up, but if he's a n00b, I wouldn't suggest heavy 3 or 5 rep sets.

I know what silock is getting at, but he is already wired to put in max and get out max. Lots of people want to go to the gym to feel good not to be ****ing crushed. Silock associates pain with gain, but most just want to get up get out and do then excersizes correctly.

I think just getting up and get.your feet moving Tom the gym consistently is important.