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Originally Posted by FelineCougar
Monday Chest and Back
Incline Bench with DBs...starting around 10 lbs - 3 sets
Flat Bench with DBS...10 lbs - 3 sets
Flies with cables or machine- 3 sets
Pull downs starting at about 40 lbs - 3 sets
Pull ups on gravitron machine 3 sets
Seated lower cable one armed rows 3 sets
Wed Biceps and Shoulders
DB Shoulder Presses starting with 15lbs-3 sets
Side and Front raises with DBS 10 lbs- 3 sets each
Bicep curls with DBs nothing less then 15s- 3 sets
Easy curl bar wide grip 30 lbs - 3 sets
Seated or standing isolation curls with easy or dbs - 3 sets
Friday...Legs and Triceps
Leg extensions starting at 40 lbs 3 sets
Leg presses starting with 35 lb plates - 3 sets
Calf raises on leg press between leg press sets- 3 sets
Ham string curls on machine... 3 sets
Tricep push downs 3 sets
Rope lower cable kick backs 3 sets
Close grip easy curl bar bench presses 3 sets
Abs can be fit in as time allows..but remember abs are made in the kitchen not the gym. Cardio after work outs...at least 20 min. 30 ideal
Total about 9 sets each body part. Get her to aim for 10-12 reps per set. If she is into heavy to failure then 8 is enough. Don't let her wimp out on low wts forever. Some cables are double pully or single..so i can't give a wt at each are different. Basic core stuff with as much free wts as possible. Little rest between sets...keep moving between sets..don't sit still. Get up and pace...keep heart up. If in a hurry...do a leg and a tricep then short rest. Or chest and a back then rest. Super set. Drop set if less time.
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Isn't this a bit complex and perhaps even intimidating to someone who sounds like she doesn't know what she is doing?