g\f's training prog...hows it look....

[rgosit]

Sunday-chest shoulders tris

Flat bench 3x8
Db incline 2x8
BB mil press 3x8
db front raises 2x8
lying tri X 3x8
press downs 2x8
abs- looking for a new program..ne one i would appreciate help for this..

Monday-Cardio

Tuesday-Legs
Squat 3x8
lunges 2x8
RDL 3x8
step ups 2x8
standing calf raises 3x8
Abs

Wednisday-Cardio

Thursday-Back Traps
Pull ups 3x8
Db rows 2x8
BB shurgs 3x8
upright rows 2x8
abs

Friday cardio

all weights will be pyrimiding.
how much cardio 30 mins? or 60?
she wants to get toned up, and lose bodyfat.
everytime she does chest she always complaints that her boobs are going to shrink....i always tell her its a myth but whatever.

shes a beginer..shes working out right now she just started. its been about 3 weeks and shes doing well...im going to switch up her program every 4 weeks to keep it creative.
just looking for an ab workout.

what should the rep cadence be?? right now shes at about 4 down..1-2 up. should we speed it up to 1 down 1 up..or slow it down or keep it the same??? thanx..
and 1 minute between sets

any imput would b appreciated.

 

[diamonddiceclay]

forget working abs-diet will determine abs

 

[rgosit]

yea i kno its all diet.. but got to do something for abs..

 

[rgosit]

her diest decent could b better..
and i tell her she should do morning cardio... but she always says she doesent want to wake up extra early to do it

 

[rgosit]

o wow.. i forgot bis

go thursday

3x8 ez bar curls
2x8 preacher db curls

and shoudl week 1 be
chest shoudlers heavy-tris light
glutes and quads heavy- hams light
back-traps heavy-bis light

and week 2 be the opposite...and so on???

 

[new@gettinbig]

For legs I would do some Leg press...and Leg curls...I would also do more than 1 calf exercise..do not neglect your calves!!!! Why do you start off the first exercise and do 3 sets of 8 and then the second exercise you only do 2 sets of 8?? I would stick with 3 sets...I agree.. you dont need to train abs every time you train...that is all DIET. Is she lifting heavy?

 

[rgosit]

rite now she is lifting heavy for 4-6 reps..

should i make everything 3x8??
shes doing leg press, and leg curls now..that y im swicthing it up with those exercises...
and for the back and bis together.. she will b doing chin ups..assisted.. not pull ups..

her diet

is
4 egg whites..milk 2%..or cheerios in milk
2 turkey snadwiches, or penut butter and jelly, fruit cup-or kudos bar
chewwy or kudos bar
if lifting day
whey protien, and fruit post workout
if cardio only just has fruit
dinner..she has chicken-potatos-apple sauce-steak-corn-pasta. etc

what about rep cadence???

 

[new@gettinbig]

I would cut out the 2% milk and cheerios and replace it with oatmeal....I would also cut out the fruit cup, kudos, and jelly she is eating w/ the peanutbutter..make sure it is NATURAL pb! I would cut out the tureky sandwiches..corn..and pasta as well..here is a sample of meal...5-6 oz chicken breast, 1 cup green beans, 1/2 cup rice. Or 5-6 oz turkey breast, 2 cups salad, 1 tbsp flax oil....eat lean red meat, tuna, oatmeal, yams, rice, veggies, cottage cheese, and so on...a lot of the stuff she is eating now is full of SUGAR!! She doesn't need that...She is not taking in enough protein, and her carb sources are not the greatest as well...I would start with making changes in her diet before I made any changes in her training routine!!!! 5-6 meals a day...1-1.5 grams of protein a day..is she drinking plenty of water?? Staying away from sodas and fruit juices?

 

[rgosit]

no soda... i tried to get her to eat oatmeal..she doesent like it though..
she also dosent want to take flax because of taste...and she also doesent like..tuna...difficult huh??
yes she drinks water..

so meal 1- 4 egg whites
2- 5-6 Oz of turkey or chicken breast or
3- 1\2 cup rice
4-whey protien
5-rice-lean red meat

stil looking for rep cadence

 

[rgosit]

i drink flax..so i kno what thats all about

still looking for rep cadence...

 

[rgosit]

so now jelly, turkey sandwiches, fruit cups, kudos bars,and pasta?

fruit cups and kudos bars come in handy because we are in scool..what else could she eat instead.??

what should she eat as a pre workout meal

what else besides 4 egg white should she have for break fast

and 5-6oz of chicken or turkey breast for lunch??

whats a decent dinner? rice and steak?

thanx