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  1. #1
    Dr Pepper's Avatar
    Dr Pepper is offline Anabolic Member
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    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?

  2. #2
    Dr Pepper's Avatar
    Dr Pepper is offline Anabolic Member
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  3. #3
    Dr Pepper's Avatar
    Dr Pepper is offline Anabolic Member
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    Bump

  4. #4
    scorpion62's Avatar
    scorpion62 is offline Knowledgeable Member
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    Dr your good lady is toning I would say the rep range is ok maybe up the skull crushers to 15 reps also Hyper extensions the same and your DB press to 10 just adjust the weight accordingly thats my thoughts ,I check the diet out to looks good to she must love you mate all that pain lol

  5. #5
    Dr Pepper's Avatar
    Dr Pepper is offline Anabolic Member
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    thanks mate advice taken on board and changed

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