Help with the doc's girlfriends training program
DAY 1
Biceps/Triceps
- Barbell Curls (3 sets 10 reps)
- Cable Tricep Pushdown (3 sets 10 reps)
- Cable Curls (Flat bar) (3 sets 15 reps)
- Skull Crushers (3 sets 8 reps)
CARDIO
- 20minutes HIIT (High Intensity Interval Training)
2 min warm up 2 min cool down
Running as fast as you can for 1 min then fast pace walk for 1 min, continue until you get to 20 minutes
DAY 2
Chest/Delts
- Seated Dumbbell Press (3 sets 8 reps)
- Standing Lateral Dumbbell Fly’s (3 sets 10 reps)
- Flat Barbell Bench Press (3 sets 10 reps)
- Pec Dec (3 sets 15 reps)
CARDIO
- 20minutes HIIT (High Intensity Interval Training)
2 min warm up 2 min cool down
Running as fast as you can for 1 min then fast pace walk for 1 min, continue until you get to 20 minutes
DAY 3
Back/Legs
- Barbell squats ( 3 sets 10 reps)
- Seated Leg Extension (3 sets 15 reps)
- Seated Row ( 3 sets 10 reps)
- Hyper extensions (weighted if possible) ( 3 sets 8 reps)
CARDIO
- 20minutes HIIT (High Intensity Interval Training)
2 min warm up 2 min cool down
Running as fast as you can for 1 min then fast pace walk for 1 min, continue until you get to 20 minutes
DAY 4
Abs
- Decline weighted sit up’s (3 sets 12 reps)
- Captains Chair Leg Raise (3 sets 12 reps)
- Weighted Oblique Crunches (3 sets 12 reps)
Super setted with:
- Planks (3 sets 1 min rep)
CARDIO
- 20minutes HIIT (High Intensity Interval Training)
2 min warm up 2 min cool down
Running as fast as you can for 1 min then fast pace walk for 1 min, continue until you get to 20 minutes
Stats:
Sex:Female
Weight:52 kgs (141lbs)
Height: 157cm
BF%: 20% at a guess
Her goals are to drop a bit of weight and get some more defintion. Pretty simple.
Anyway this is what i put together. What do u guys think?
