Routine for a friend

[Reverend Satan]

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.

Isn't this a bit complex and perhaps even intimidating to someone who sounds like she doesn't know what she is doing?

[Spyder47]

itll do she will follow it so we will see what results she gets

[thor]

if you have never done free weights or weights at all and are all kinds of out of shape are those good to start with or go lighter?

[Voodoo]

IMO thor what FC suggested is all good to go with

[thor]

mmmmmkk thank you very much

3 sets of each exercise 15 reps/set

Day 1 : Barbell Deadlifts
Wide Gripe Pull Downs
Bent BarBell Rows
Barbell curls

Day 2: Intense cardio 6 min

Day 3: Incline Bench Press
military Press
Skull Crushers
Overhead Tricep Extensions

Day 4: Intense Caddio 6 min

Day 5: Leg Press
Leg Curl
Leg Extension
Seated Calf Raises

Day 6: Intense Cardio 6 min

Day 7: Rest

Repeat increasing cardio by 2 min each week.....

[Cman34677]

you look like you are good to go

[FelineCougar]

Sorry I'm out of the loop around here.
Those lifts are all basic. My tiny 90 lb 15 yr old daughter learned them in high school PE Class this year. The poundage I suggested is good for women who are wanting to train harder then the girls-who-wanna- be-seen-lifting-but-not-get-bulky...lol.

I'm not huge by any means..tiny in fact. I only curl 30s and bench 45 lb dbs. These wts i suggested are what I started with 5 yrs ago at 43 yrs old and out of shape.

[Spyder47]

thanks all of you for the info