Workout For Girlfriend?

Bigger Stronger Leaner Competitive Bodybuilding
1

Im making my girlfriend a new workout. Shes going to be working out at home, with minimal equipement. Her goals are to inprove strength, build some muscle and lose some fat. She’ll be doing resistance training 3-4 days a week, and different cardio dance tapes 2-3 days a week.

Heres what i have so far.

She can choose from many different exercises, but they’ll follow this full body template.

1A Leg exercise
1B Upper body (push)

2A Leg exercise
2B Upper body (pull)

C Calves (if needed)

Heres the exercise list

Lower Body:

1-leg deadlifts
1-leg box squat
Stepups
Walking lunges
Reverse hyper-extensions
Split squats
DB Snatch
Standing calf raises

Upper Body (push):

Pushups (incline/decline/flat)
DB shoulder press

Upper Body (pull):

Assisted pullups/chinups feet on stability ball
BW Rows at different angles with straps from bar

Thats all ive got so far. Also I told her she’ll be able to decide the sets/reps based on how hard the exercise is, but probably keep the total volume between 25-40 reps per exercise.

So if she is able to do 6 pushpus with her feet elevated, then she’ll do 4-6 sets, and if she can do 12 pushups with her hands elevated, then she’ll do 2-3 sets.

Any recomendations or changes that you guys and girls would make. The main thing i want her to focus on, is being able to monitor fatigue since there isn’t an easy way of increasing resistance gradually over time.

So I dont want her to do 3 sets of 12 pushups, if her max number of pushups is 20.

Thank you all for your time.

2

bump

3

I’d go for:

A1 Quad dominant
A2 Upper Pull
B1 Glute dominant
B2 Upper Push

C Abdominals

I like to balance the horizontal push/pulls with vertical push/pulls, but probably no biggy.

I’d probs add in overhead squats, front squats, 1 arm overhead squats and a whole bunch of core exercises just for variety.

4

1 explosive element

2a upper vertical push
2b upper vertical pull
2c deadlift variant—hip dominant

active rest

3a upper horizontal push
3b upper horizontal pull
3c squat variant—quad dominant

5

1A BB Back Squats (lower body push)
1B Pushups/Flat DB Bench Press (upper body horizontal push)

2A BB Deadlifts (lower body pull)
2B Fatman Pullups/Bent-over Rows (upper body horizontal pull)

3A DB Shoulder Press (upper body vertical push)
3B Assisted Chins/Lat Pulldowns (upper body vertical pull)

6

Workout For Girlfriend?

Oral 3-4 times a week (at lease 20 min)
Doggy style each and every day… (on the toes very important form here)

Cook 3 meals daily…
Clean house daily…
(both done while performing kegel exercise)

Solid

7

hilarious…

8

[quote]Jillybop wrote:
hilarious…
[/quote]

shocked no one posted something like that earlier Chewie must not be viewing this thread…

9

Workout for girlfriend? Keep it SIMPLE, or she’ll give up, unless she is very dedicated from the start. Looks like you’ve got some advanced moves in there for a female just starting (box squat, deadlift, snatch). I hope it works for you both.

My wife recently wanted to start lifting, so I have her doing a simple chest/tricep, back/bicep, shoulder/leg breakdown. Everything is mostly with dumbells at this point because she cannot easily handle the barbell for any move yet. She loves it, though, and is seeing some improvements in the first few months, so now she’s hooked. The more complex stuff can come later.

10

[quote]koots wrote:
Workout for girlfriend? Keep it SIMPLE, or she’ll give up, unless she is very dedicated from the start. Looks like you’ve got some advanced moves in there for a female just starting (box squat, deadlift, snatch). I hope it works for you both.

My wife recently wanted to start lifting, so I have her doing a simple chest/tricep, back/bicep, shoulder/leg breakdown. Everything is mostly with dumbells at this point because she cannot easily handle the barbell for any move yet. She loves it, though, and is seeing some improvements in the first few months, so now she’s hooked. The more complex stuff can come later.[/quote]

this is the approach i used when my girlfriend joined the gym with me.

she’s been lifting now for a couple months, and she loves it so far. she’s lost around 7 inches total since she started, and i’m easing her into deadlifts and such now.

i think i have her hooked.