Banned
whats up guys,
my girlfriend wants to start coming to the gym with me and im pretty clueless as to what kinda routine i should be putting her on... she's not competing or anything like that, she just wants to lose a little weight and tone up, any input would be appreciate cuz im a meat head who likes to lift heavy and i really dont know which way to go with her...
Here are her stats
29
5'3
125lbs
17%
i wanna get her down to 10%, thx
Associate Member
My wife just started coming to the gym with me and I have been putting her through similar exercises I use. I have been teaching how to train with mostly free weights and hammer equipment. I take the attitude that free weights are best. I would say give her a solid foundation of exercises and she will figure out what she likes to do. have her keep a log.
Banned
sounds applicable.... thx
Banned
My Boyfriend is the same way. I started working out with him, doing everything he was doing, just much much lower weight obviously.Originally Posted by jamyjamjr
My bf% dropped about 5% from working out like him. I never really did cardio or anything like that when he worked out together. So if she is into it, I think that is definitely a good way to go. Also, great bonding =)
Anabolic Member
my gf loves cardio so i have no problems there but she was clueless with how to really workout with weights and i was like you and didnt know how to set up something for a female but....i took the basic concept of body for life and used that with her....3 days a week, using a pyramid 10 10 8 6 12 system....she likes it cause its quick and only 3 days a week.
Banned
thx guys (and gals. lol)
Knowledgeable Member
This is a pretty good circuit training routine:
The approach I recommend is a derivative of Bob Gajda's Peripheral Heart Action training (PHA), which is an early form of circuit training that Gajda used to win the 1966 Mr. America bodybuilding title. You'll perform two or three different circuits of 5 exercises per day, each circuit being performed three times. There's no rest between the exercises within the same circuit and you can rest for 1-2 minutes once all three sets of a circuit have been completed.
CIRCUIT A (12-15 reps per set)
A1. Horizontal pushing exercise
A2. Quads-dominant exercise
A3. Horizontal pulling exercise
A4. Hamstrings-dominant exercise
A5. Abdominal exercise
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
CIRCUIT B (15-20 reps per set)
B1. Vertical pushing exercise
B2. Quads-dominant exercise
B3. Vertical pulling exercise
B4. Hamstrings-dominant exercise
B5. Abdominal exercise
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
CIRCUIT C — OPTIONAL (15-20 reps per set)
C1. Biceps exercise
C2. Calves exercise
C3. Triceps exercise
C4. Abdominal exercise
C5. Shoulder isolation exercise
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
Banned
this may be too much for someone who just started going to the gym, mind you i think its a great exercise routine for a female but i dont think her body is ready to take on such a load, at least not just yet.... do you know something more easy going on the body???
Knowledgeable Member
my gf is a beginner and she has no prob with this routine. She typically does this twice a week mon and thur and does some different exercises on wed. Give it a shot...you can always tailor it down to her needs. Just a format for you to follow.
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