Ok so as the post says, my fiancee wants to look her best for the big wedding day. It isnt till next year so she has plenty of time (at least thats my opinion haha).
She works out pretty hard now and I have gotten her to start doing all the good solid compounds that any beginner needs to know. Now she has come to me saying she wants better arms and legs (something about being seen in a wedding dress? haha). So here is a workout I designed for her. As you can see, it is influence a lot by the 5x5 concept that I have been using for my own fat loss/muscle growth workouts. Any critiques and/or suggestions are greatly appreciated. I tried to keep them short and sweet.
Day 2:
2 minute warm-up at 6.5
5x5 �?? front squat
5x5 �?? lat pulldowns
5x5 �?? Romanian deadlifts
5x5 �?? seated rows
3x10 �?? lunges w/10lb dumbbells
HIIT on bike
Day 3:
30 minutes very easy on elliptical
Weighted ab workouts
10 minutes at 9 degree incline
Day 4:
5 minute warm-up @ 7.2mph
5x5 �?? incline bench dumbbells
4x8 �?? cable assisted curls
3x8 �?? skull crushers
3x8 �?? dumbbell bicep curls
3x8 �?? close grip barbell lift
10 minute walk at 9 degree incline
Day 5:
2 minute warm-up @ 6.5mph
5x5 �?? Back squat
5x5 �?? seated military press
5x5 �?? Deadlift (heavier day)
3x8 �?? machine lat rows
3x10 �?? step ups
HIIT on bike
Day 6:
Same as day 3
Her diet will be along the lines of a 40/30/30 (if I have any say) and her supplements will consist of 4 grams of fish oil a day and a multi.
I think you may losing people here by not describing what “she wants to look her best” really means.
What has she said? Does she want to tone up? Lose some inches off her thighs, waist, and arms? Does she want to gain muscle? Does she want to add some size? Is she a beginner, intermediate, or advanced ‘lifter’? Post this kind of information and then people can relate to the workout you have designed.
By the look of your workout, you have her doing a lot of heavy compound exercises. It sounds like she might want to look bigger then you when you finally do met her down the aisle Not that there is anything wrong with that.
EDIT: I see you’ve posted she’s been doing a program for a while now and wants to lose 15lbs. What other goals has she given you?
She was a gymnast/cheerleader in high school. So she had strong arms/legs.
Now after not doing it…she has most of her excess weight in her arms (tricep) area and just in her legs from muscle leaving after not being as active. For those who know girls sizes, she is a size 4, so shes not big just had a muscular body that has gotten out of shape from being a college student only.
The workouts were more designed to be intense yet short ala 10x3.
She is able to do all the lifts I have posted so while she isnt a real beginner she still isnt well versed nor does she want to do overly tricky.
My main goal is to provide her a workout that decreases her body fat while giving her a nice toned look. I think at about 110-115 she will be completely happy to walk down the aisle.
I am also tempted if yall think that the 5x5 is to much to put her back on the 10x3 but add in some 3x8 of more trip and lunges.
Ok well I subbed out some of the 5x5 that were more isolated movements for 3x8. Shoudl get her more reps with isolated movements. I want to keep the core movements at 5x5 though as that will give her the best workout imo.
To be completely honest, I think the training exercises that your prescribing may end up bulking her up more then she may want.
I would set up a new program for her that focuses on a good amount of cardio, light core exercises, and a good cycle of resistance training (higher reps) that will focus on developing a more feminine posture and correcting any imbalances and weakness she may have. Chad Waterbury had a good article that you might want to look into.
IMO if she is lifting with any type of intensity the its to much, some ot the core lfts are going to suffer. I know me if I was doing a true 5x5 back squat then aint no damn way if I brought the intensity needed I would want, need, or be able to bring that same intensity needed to do 5x5 deadlift the same session
I love having form of squat and DL on the same day I just know both cant be ball buster.
Love the exercise choices. have you though about a full body routine three days of weights focused on three BIG moves a push, a pull and a legs?? Lots of bang for the buck there then could have the HIIT on another day etc where as you have her trying to do HIGH intensity cardio after front squatting etc
Love the ideas haha. I actually was thinking specifically about what you said just this morning on my way to work.
So something like a MWF?
Monday being:
Front Squat (her favorite squat)
Bench
seated rows
Wednesday
Deadlift
military Press
lat pull-downs
Friday:
Backsquat
Bench
Machine rows
Doing that I would probably add in some isolated exercises mainly b/c she really wants to hit her triceps since shes paranoid about those right now.
Edit: Just one last question…Do you think stickin with the 5x5 is best for fat loss or another rep scheme for the compounds? I personally like it, but I dont know how it will effect women.
Why not have her read this site and choose for herself which plan she may want to try. SHe may prefer one of the fitness competitor training schemes, and not a 5x5 you made.
Are you a trainer? I’m not so I try not to make up my own plans I pick one by these smart guys and gals here.
If she is anything like my new wife, then she just wants to be a little leaner in her dress so her arms look nice in the pictures. Checkout some of the plans here on T-Nation and show them to her, don’t just tell her what to do. Show her some nutrition articles.
BTW< you have no say. She has to choose for herself.
This is actually an area where she lets me give her advice as she knows I do read here and have followed the advice closely.
Do you have any links to the fitness competitive articles? In the time I have been on here, I havent seen any real full body workouts geared towards girls.
If I give her a workout, she will generally give it a try and let me know as she realizes she doesnt know much about weights/gym and is willing to listen.
Love the ideas haha. I actually was thinking specifically about what you said just this morning on my way to work.
So something like a MWF?
Monday being:
Front Squat (her favorite squat)
Bench
seated rows
Wednesday
Deadlift
military Press
lat pull-downs
Friday:
Backsquat
Bench
Machine rows
Doing that I would probably add in some isolated exercises mainly b/c she really wants to hit her triceps since shes paranoid about those right now.
Edit: Just one last question…Do you think stickin with the 5x5 is best for fat loss or another rep scheme for the compounds? I personally like it, but I dont know how it will effect women. [/quote]
Looks good to me bro basic and effective. Then yes you can add on and mix in assistance work after the real work is done
Rep set scheme Id mix it up hitting multiple ranges and muscle qualities likw the front squat day maybe 3-4 x 8, DL day I like going lower rep usually nothing over three like 8 x 3 or you could use your 5x5, then rep it out on the last day like 2-3 x 15
Yeah…I saw a workout I guess you worked on with a girl in the sororiety muscle section…I think you started at something along the lines of a 5x5 and ended up at a 3x15…I will probably mix it up to put that in there.
Not that there is anything wrong with that.