looking for superset workout for my gf

[edraven29]

Hello, i dont have any clue where to start, i wanna build a program for my girlfriend that centers around supersets??

She has 15 pounds more to lose and i have been told that weight training and supersets are best for women???

Could someone tell me what exercice she can do and what days to splite the body for max resluts ???

Thank you very much

[Kullman]

Bro if she has 15 pounds or more to lose, and loseing the weight is the most important thing to her then cardio is more important. Weight training will build more muscle for her thus an increase in weight. I'm not really sure I understand your question w/ goals for her. Any other question feel free to ask

[edraven29]

Hi kullman yes she wants to lose weight but build a better body more defenition in legs and arms etc etc thats here real goal.

If she can build 2 or 3 pounds of muscles then she will be buring more fat.

She doesnt wanna get all skinny.

[Kullman]

Ok bro, Here is a suggestion, she has to try all different things though and see what works best.

You could superset the chest and back. Maybe 3 exercises for each keep the reps 10-12 range lower weights.

Bi's and Tri's then shoulders and legs or you could do shoulders and legs alone.

A clean diet and atleast 20 mins of cardio and she should be looking good.

[draftwho2003]

[doolo]

Get her to try circuits or giant sets. This will shed the pounds.

Break up her weak into the 3 main muscle groups:
1) Chest, Shoulders, Traps, Triceps
2) Quads, Hams, Glutes, Lower back
3) Lats, Rear Delts, Biceps, Forearms
4) Break

She can throw abs and calfs in where ever she likes.

Keep in mind compound movements burn the most calories which is the ultimate goal here. Heres a good example of what she could be doing:

day 1: Push-ups, Leg raises, Dips
day 2: Lunges, Straight leg deadlifts, Leg extensions
day 3: Wide grip pull downs, Crunches, Seated Rows

Abs are put inbetween the compound lifts to let the muscle rest so she can continue with another exercise on the same muscle.

Slolwy add more exercises and sets as she adapts to the training. When she feels fit enough she can throw cardio in at the end of her workout for no more then 20 mins.

As long as you keep compound movements that heavily involve the the arms (dips and rows) you dont need to do any bicep or tricep specific movements. These types of isolation movements dont burn a whole lot of calories and are more for show.

[kaberle_15]

It's been 6 years I'm sure shes lost the weight.

[doolo]

lol, that is hlarious, i didnt even notice the date

[777rocky777]

damn haha

[Sir Lifts-a-lot]

stupid newbie bumping this up from the basement.

[SilverToungedDevil]

lmfao... 6 years!!!hahaha