So, I'm a 24-year-old guy, around 5-foot-ish and around 270-pounds-ish. I' haven't exercised a day since high school phys-ed. In a month and a half, I'll be joining a FEMA-related disaster-relief program as a volunteer, and I realized I should do what I can to get into some sort of shape in case they put me in some sort of construction or landscaping team (I'll probably end up continuing exercising afterwards, too). I asked to share a gym membership with someone I know, who also was kind enough to draw up a workout routine for me, since I know virtually nothing about fitness and exercise. The problem is, though this person has been exercising for years, he also tends to exaggerate his knowledge of certain matters. So, I was hoping I could run the routine he gave me by you fellows, in hopes of getting some feedback.
My big worry is he didn't show me any stretches, and insists they aren't necessary if your technique is right. This...strikes me as dubious, as he didn't really explain technique to me much, and I've always been particularly unflexible. A lot of these exercises make me feel like my joints are giving out way before my muscles, especially squats, which I had to abandon because they hurt my knees too much.
I start out with a 30-minute run on the treadmill, with a slope of 1.5 (Is that relevant? I don't know if treadmills have standard measures of speed and angle or not. Does that mean it's sloped at 1.5 degrees?) at 3 (miles per hour?), increasing to 4 for a minute every 4 minutes, with the last four minutes dropping to 2. I guess this isn't really strenuous for most people, but like I said, I'm really out of shape, and it feels right for me. Then I do kettle bell swings (3 sets of 10 at 20 pounds), which are a lot easier for me than squats, though I still feel like they're straining my knees more than my muscles.
After that I do palm-in shoulder presses with dumbbells (4 sets of 6 at 17.5 pounds), then head to the Nautulus machines for compound row (3 sets of 10 at 60 pounds) Hip abduction and adduction (3 sets of 10 at 30 pounds, which feels too light to me) lateral pulldowns (3 sets of 10 at 65 pounds) and finish with "planks" for fifteen seconds thrice. On odd-numbered days I substitute those for neutral-grip dumbell benchpresses (3 sets of 8 at 15 pounds), overhead press (3 sets of 10 at 50 pounds), vertical chest (3 sets of 10 at 50 pounds) hip abduction and adduction, and planks.
Any advice would be really appreciated - like I said, I've got zero experience in exercising and am really worried I'm wasting a lot of energy, if not actively hurting myself. Thanks