Gf needs help

[MikeScott]

Gf is about 5,2. 105lbs
She's s runner but wants to start building some lean mass. We live and work in the sticks so going to a gym is out if the question.

At home we have some dumbells and a barbell with some weights for it. Can anyone help me with a program just to help her get a foundation?

Thanks

 

[superqt4u2nv]

She can do the exact same workout you do. Only exception would be if she has implants then she shouldn't flat bench unless she wants to screw up her boob job.

 

[MikeScott]

Well the thing is I have a weight room at work but it's a private facility and she cannot enter the building. Therefore any suggestions ?

 

[superqt4u2nv]

Well the thing is I have a weight room at work but it's a private facility and she cannot enter the building. Therefore any suggestions ?

What do you do when you go to the gym what's your routine?

 

[MikeScott]

Follow different routines for power and explosiveness. Change every 4 weeks.
Bench. Squats. Flys. Zercher gms. Etc

 

[superqt4u2nv]

So she can do exactly the same thing just at a different gym if you can't train with her than its best she get a trainer but trying to find one that teaches the basics not balancing on a ball well squatting

 

[superqt4u2nv]

[emoji16][emoji16][emoji16].......

 

[MikeScott]

Hah my question is what can she do it home. We have no gyms close she can access

 

[curtisfisher]

You can utilize the weights at home, but once she outgrows the weights she can go to the park and start doing plyometrics like pull-ups, push ups, power jumps, squats, high knee running, sprints and all those other types of exercises outside. These types of exercises help increase the muscle size, toning the legs, glutes and so on.