Lifting Routine for girls

Discussion in 'Fitness & Nutrition' started by AK-47, Jun 8, 2007.

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  1. AK-47

    AK-47 Banned

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    so my gf started working out with me recently, and i just kind of threw her on a basic upper/lower split :

    Upper:

    superset DB Bench/DB Rows 3x12-15
    superset Pulldowns/Military Press 3x12-15
    superset Curls/Triceps(exercises vary) 3x12-15
    abs circuit

    Lower:

    superset Legpress/SLDL 3x10-15
    DB Lunges 3x12
    Superset Quad Extensions/Hamstring machine 3x12-15
    Calf raises
    90 degree back extension
    Abs

    if she does upper on one day the next one will be lower, works out 3-4 days a week. She also does cardio before she starts lifting.

    Just looking at any input so i can improve her routine, add more stuff to it, she is looking to loose some weight and put on a little bit of muscle so she gets "toned"
     
  2. TZ

    TZ Banned

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    NO SQUATS NO CARE lc
     
  3. AK-47

    AK-47 Banned

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    I'm easing her into them, eventually she'll replace the leg presses with squats, for right now the leg presses stay
     
  4. turbage

    turbage New Member

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    why not do leg presses AND squats.
     
  5. ACslater

    ACslater Good ol F&N

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    squats will give her a nice round ass, they're necessary
     
  6. noogles

    noogles OT Supporter

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    .

    squats first though.
     
  7. ACLdestroyer

    ACLdestroyer OT Supporter

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    I wrote a routine for my girl last week.


    Monday - Leg Day
    Squats 4 sets of 5-8 reps. As heavy as you can without hurting yourself. Keep good form.
    Seated Leg Press 4 sets of 8-12 reps.
    Lying Leg Curls (machine by the water fountain) 3 sets of 8-12 reps.
    Seated Calf Raises 3 sets of 15-20 reps.
    Lunges (with weights in your hands) 2 sets of 10-12 steps in the hall or wherever
    NO CARDIO

    Wednesday – Chest and Triceps
    Flat dumbbell bench press 4 sets of 8-10 reps Heavy as you can.
    Standing front Dumbbell raises 2 sets of 8-12 reps.
    Tricep push downs (your favorite) 3 sets of 10-14 reps.
    Bench Dumbell Fly’s 3 sets of 8-10 reps.
    Triceps kickbacks 2 sets of 10-14 reps.
    YOU CAN DO CARDIO ON THIS DAY.

    Friday – Back and Biceps
    Lat Pulldown Machine 4 sets of 8-14 reps.
    Seated Rows (machine is left of the lat pulldown) 3 sets of 8-12 reps.
    Dumbell bicep curls 4 sets of 8-12 reps.
    Bent over Rows 2 sets (per arm) of 10-14 reps.
    Hammer Curls (same as regular curls but your hand is turned sideways.) 3 sets 8-12 reps.
    YOU CAN DO CARDIO ON THIS DAY.

    Do abs at least 2 times per week. Do 15-20 minutes of cardio 1-2 days per week.
     
  8. The Boy Bastard

    The Boy Bastard Bewbie's??

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    Make her squat now...she will get complacent if she is like most women and not want to move off the leg press. Not a stereotype, just an observation from people I see and have helped.
     
  9. JeremyD

    JeremyD New Member

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    Full body I find works pretty well for untrained females just looking to tighten up. I had my gf on something similar to this...

    Day 1:
    Squat: 4 sets 8-12 reps
    Romanian DL: 3 sets 12-15 reps
    Incine DB Bench press: 3 sets 8-10reps
    Weighted Abs: 3-4 sets, high rep
    EZ Bar Curls: 2 sets 10-12 reps
    Dips: 3 sets just short of failure


    Day 2:
    Squat: 5 sets 5 reps
    Cleans: 3 sets 8-10 reps
    Seated DB Overhead Press: 3 sets 8-10 reps
    Weighted Abs (diff ex): 3 sets high rep
    Skull Crushers: 2 sets 15 reps
    Standing DB Curls: 2 sets 8-12 reps

    She's getting very :naughty: and can squat better than most guys on this forum now:rofl:
     
  10. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    im doing the same thing with my girl
    getting her accustomed to weight training, then add add more complex movements as her stabilizing muscles begin to strengthen.

    she is still sore- a week later :rofl:
     
  11. tetsuo

    tetsuo And shepherds we shall be...

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    better question, how do you guys convince your girls to go to the gym with you? :hsugh: she keeps complaining about the size of her ass, but won't go to the gym with me to do something about it.
     
  12. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    i had the opposite problem, she was begging to go to the gym with me, but i didn't want her to go :rofl:
    she talks so damn much it totally distracts me from my mental state of working out hard
     
  13. n99nyrwg

    n99nyrwg New Member

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    "This sucks. I'm so busy with work, and then with my workout schedule we barely ever get to see each other. I was thinking of a way to spend more time together, and I think it would be fun if we workout together. Plus I need someone to push me to make sure I don't miss workouts and force me to keep working out hard. I think if we workout together we can motivate each other."

    Then pay for her gym membership if money is an issue for her, and that should work. I didn't have to do that, my gf wanted to workout. But I think that would work with her had she not wanted to.

    The one thing not to do (imo) is throw her into a routine with free weights. I tried, and things went very badly. Previously she was just a cardio-bunny, free-weights freaked her out and "hurt" her. It was impossible to get her to do squats and just caused a lot of frustration.

    I think the best way to ease a person into a 'real' workout routine is to first just get them into a gym consistently. Let them do whatever they want, which will probably be the elliptical. Then after a bit work them into using the machines (leg presses, leg extensions/curls, bench, all the usual). Then work them into doing those same exercises but with dumbbells. Then finally work them into some barbell workouts (squats, deads, etc) and retain some of the dumbbell workouts as well of course.

    I'm no trainer though, that's just what has worked for me getting my gf into actually working out with weights.
     
  14. ccrooks

    ccrooks New Member

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    suggest that she do cardio after weight training

    and i'd say throw in as many complex movements as you can
     
  15. timberwolf

    timberwolf New Member

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    I would include the squats already...though very light, and concentrating on form. The leg press she could go heavier on.
     
  16. GuOD

    GuOD mcflurry diet

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    :werd:
     
  17. nwmrkt

    nwmrkt New Member

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    do squats ASAP!!111
     
  18. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    i just realized she will probably read this someday :noes:
     
  19. Jay

    Jay My shit don't stink

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    deep squats

    then, ass shot in thong.
     
  20. GuOD

    GuOD mcflurry diet

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    i let my gf come on a 1 week trial. we went on my "off" day and i was doing some push presses... she starts giggling behind me saying she's never seen me make that expression before and how I look like I'm trying so hard :greddy:

    no gfs in the gym :nono:
     
  21. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    [gf]do you normally grunt that loud, or are you trying to show off for me?[/gf]
    :hsugh:
     
  22. Hoodoo

    Hoodoo OT Supporter

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    lol, I would have to pack it up and head home after that. Or slam her in the face with a 25 and auction her body.
     
  23. timberwolf

    timberwolf New Member

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    My gf calls me a nazi when I train her.
     
  24. firekrave

    firekrave New Member

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    Ditto. LOL, she almost threw up last leg day. Squats ftw!
     
  25. armond

    armond New Member

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    ditto, but she loves me for it
     
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