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Advice for programme?

  • 25-03-2015 12:08pm
    #1
    puntosporting
    Registered Users, Registered Users 2 Posts: 801 ✭✭✭


    Looking to put together a nice programme for my girlfriend!
    She is 35 and has not been to gym in a few years!
    I want to add some resistance and cardio.
    Main goal like most women is to "tone up"
    Im going to look after the diet side for her :rolleyes:
    My idea is to have a 2 day split twice a week !
    Mon upper, tue lower, wen rest, thur upper, fri lower and weekend off.
    Anyone want to throw out some exercise's, set no's, rep ranges etc for me?


Comments

  • #2
    MightyMandarin
    Registered Users, Registered Users 2 Posts: 3,723 ✭✭✭MightyMandarin


    puntosporting wrote: »
    Looking to put together a nice programme for my girlfriend!
    She is 35 and has not been to gym in a few years!
    I want to add some resistance and cardio.
    Main goal like most women is to "tone up"
    Im going to look after the diet side for her :rolleyes:
    My idea is to have a 2 day split twice a week !
    Mon upper, tue lower, wen rest, thur upper, fri lower and weekend off.
    Anyone want to throw out some exercise's, set no's, rep ranges etc for me?

    Upper: Bench, OHP, Pullups, a row variation, some isolation work like curls, skullcrushers, lateral raises, facepulls etc.
    Lower: Squats, Deads, Lunges, some machine work like Leg Curls etc. and a bit of ab work.

    For the big movements like Squats, Deadlifts, Bench, she should do lower reps with higher weight; 5 working sets of 5 reps.

    For smaller movements something like 5x8 at a manageable weight.

    If she wants to do cardio after she can, but it's not necessary unless she's stalling on the weight loss.

    There's LOADS of simple programs on the web too, a simple google search will yield a lot of programs.


  • #3
    gymfreak
    Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    I always find that a full body programme is a lot more enjoyable. Instead of the split that you have were it would be two days upper and two days lower you could just change it to 3 full body days and an additional day of cardio or circuits or whatever she enjoys. That way she would hit lower body 3 days a week and upper body 3 days a week..AND more importantly...she may enjoy it more...but that's down to personal preference so know hows :D

    Are you planning on giving her bodyweight stuff/ machine weights or free weights to use?


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