Need help for my GF...

**acciaio** · 03-14-2007, 03:46 PM

I'm trying to prepare a workout routine for my girlfriend...
Her goal obviously is not to put on mass but more loosing one or two kgs before summer and simply look better....
Her diet is already in check, she goes to the swimming pool to do some aqua-gym 2 times a week and planning to go in the gym twice a week...

I was thinking a full body work-out with an exercise for every muscle group every time she trains...
What do you guys think? It can be ok that way or is it better to have a different approch?

Any info appreciated...

**K.Biz** · 03-14-2007, 04:26 PM

if shes going twice a week to the gym why not do a split like upper body and lower body?

or somthing like

day 1:
Chest/Shoulders/Tri's
Cardio

day 2:
Legs/Back/bi's
Cardio

**acciaio** · 03-14-2007, 07:05 PM

Maybe a good idea, let see:

Day 1:
Chest
D/bell incline bench press: 3x15
D/bell fly : 3x15
Shoulders
D/bell Shoulder press : 3x15
D/bell lateral raise :3x15
Triceps
D/bell kickback: 3x15

Day 2:
Back:
Front pulldown: 3x15
Close grip pulldown: 3x15
Legs:
Smith squat: 3x15
hyperextensions: 3x15
Biceps:
D/bell curls: 3x15

How does it look?
Any female out there willingly to suggest?

**Mizfit** · 03-15-2007, 11:28 AM

Try to get her to go 3 times a week to the gym

here is a 6 day breakdown given to me

http://download.yousendit.com/82A192DB559610A8

**audis4** · 03-15-2007, 12:22 PM

why should her workout be different than yours?
just lower the weight

**acciaio** · 03-15-2007, 01:15 PM

Originally Posted by audis4

why should her workout be different than yours?
just lower the weight

Because i'm a man and she is a woman, because i have some goals and she has others... She's not looking for muscle hipertrophy but more to get lean and in shape and i even think girls have a response to the training with weight different than men or so this is what i think... that's way i'm asking...

**acciaio** · 03-15-2007, 01:17 PM

Originally Posted by Mizfit

Try to get her to go 3 times a week to the gym

here is a 6 day breakdown given to me

http://download.yousendit.com/82A192DB559610A8

Thanks! This is a very intense... I'll study it a little and adjust it to her case...
Great info anyway...

**K.Biz** · 03-15-2007, 02:21 PM

Originally Posted by acciaio

Maybe a good idea, let see:

Day 1:
Chest
D/bell incline bench press: 3x15
D/bell fly : 3x15
Shoulders
D/bell Shoulder press : 3x15
D/bell lateral raise :3x15
Triceps
D/bell kickback: 3x15
*Skullcrushers?

Day 2:
Back:
Front pulldown: 3x15
Close grip pulldown: 3x15
*cable rows?
Legs:
Smith squat: 3x15
hyperextensions: 3x15
Biceps:
D/bell curls: 3x15
*I woud say BB curls in the begining

How does it look?
Any female out there willingly to suggest?

I italized some thing you might want to either add or change as the routine goes. but it looks good to me. she will def tone out nicely with a workout like that. just make sure shes doin cardio. cause the gym 2 days a week isnt much. but its better the nothing

**Mizfit** · 03-16-2007, 12:15 AM

Originally Posted by acciaio

Maybe a good idea, let see:

Day 1:
Chest
D/bell incline bench press: 3x15
D/bell fly : 3x15
Shoulders
D/bell Shoulder press : 3x15
D/bell lateral raise :3x15
Triceps
D/bell kickback: 3x15

Day 2:
Back:
Front pulldown: 3x15
Close grip pulldown: 3x15
Legs:
Smith squat: 3x15
hyperextensions: 3x15
Biceps:
D/bell curls: 3x15

How does it look?
Any female out there willingly to suggest?

If you go with this - lunges, deadlifts.
you will also need some sort of row for the back day

**acciaio** · 03-16-2007, 05:19 AM

Day 1:
Chest
D/bell incline bench press: 3x15
D/bell fly : 3x15
Shoulders
D/bell Shoulder press : 3x15
D/bell lateral raise :3x15
Triceps
D/bell Skullcrushers 2x15
D/bell kickback: 2x15

Day 2:
Back:
Front pulldown: 3x15
Close grip pulldown: 2x15
D/bell bent-over Row: 2x15
Legs:
Smith squat: 3x15
hyperextensions: 3x15
Biceps:
D/bell curls: 3x15

Half our trendmill warm-up before each session...

Better this way?
Planning to do 2 sessions one week, 3 sessions next week where the training is splitted and cardio upped

**jsokcmo** · 03-20-2007, 05:35 AM

Originally Posted by Mizfit

Try to get her to go 3 times a week to the gym

here is a 6 day breakdown given to me

http://download.yousendit.com/82A192DB559610A8

Thanks! I need this

**MFT81** · 03-20-2007, 07:52 AM

No, I dont understand why women train diff then men,

most people will say its because they want to "tone" or that they dont want more size..........

HOW, How can women, that have 100x's less test, than the avg man develop muscle in "huge" amounts.

I mean for guys its hard as hell to really get big even with more test and less estrogen. It takes us years, timed meals everyday, supps, some of us use drugs.

Women should lift there asses off, and should lift like most men, and as long as they are natural they'll be lucky to gain a few lbs, that will equate to a lean/tone look.

When people say I want to tone up really what they mean is that I want to increase the density of my muscle, and as far as i know that means hypertrophy.

my .02

**acciaio** · 03-20-2007, 12:46 PM

Originally Posted by MFT81

No, I dont understand why women train diff then men,

most people will say its because they want to "tone" or that they dont want more size..........

HOW, How can women, that have 100x's less test, than the avg man develop muscle in "huge" amounts.

I mean for guys its hard as hell to really get big even with more test and less estrogen. It takes us years, timed meals everyday, supps, some of us use drugs.

Women should lift there asses off, and should lift like most men, and as long as they are natural they'll be lucky to gain a few lbs, that will equate to a lean/tone look.

When people say I want to tone up really what they mean is that I want to increase the density of my muscle, and as far as i know that means hypertrophy.

my .02

I partially agree and partially not. As you said women doesn't have our same apparatus, that's way i don't think they can put on mass the same way we do. That means they don't have our same recovery time, same exercise response and same body reactions... So i belive women cannot lift the same way we do not for size problems but more for a matter of health....

**MFT81** · 03-20-2007, 01:02 PM

Originally Posted by acciaio

I partially agree and partially not. As you said women doesn't have our same apparatus, that's way i don't think they can put on mass the same way we do. That means they don't have our same recovery time, same exercise response and same body reactions... So i belive women cannot lift the same way we do not for size problems but more for a matter of health....

Hmm, good point, so your saying its more of a recovery issue, cause that would be obvious, I mean an advantage of a guys that juices vs a natty traniner is increased recovery. I can agree with that.

However, I feel a majority of women should train heavier than they do, I think you can agree with that, curling 5lbs dbs for 20 rep sets isnt doing anything and a lot of women train in this style...

Of course Form and allowing adequate recovery plus nutrtion have to be in oreder no matter what sex is involved.