girlfriend routine

[resonator]

I'm trying to get my girlfriend to go to the gym with me, so I want to create routine for her. She's about 150lbs, 5'4". Primarily it would be for weight loss, and alternately muscle gain. I was thinking of a full body workout (mon,wed,fri) with a low rep scheme, compound movements with low sets and high intensity (once she gets proper form down). Then incorporate some cardio as well and a clean diet. Anybody have any thoughts? I appreciate any input.

 

[JohnRobHolmes]

has she ever worked out before? if not, the only change i sould suggest would be to up the reps, maybe 8 or 10 rep sets. that would help her muscles learn the movements with lighter weights and still get a good workout. after she gets form you could lower the reps back down. otherwise looks good. what compound movements are you gonna put in?

 

[resonator]

Thanks for the reply Holmes, I was thinking :
atf squats
deads
stiff legged deads
assisted pullups
barbell bench
cable rows
standing barbell shoulder press
close grip bench
standing barbell curls

 

[bigdho]

Put her on 5x5 bro.

 

[JohnRobHolmes]

yeah, 5x5 would be a really good place to start. nice and simple. you can always change the reps after a couple of weeks to suit her better. but, if she is doing full body 3x a week it would take forever and burn her out. were you gonna do a 3 day rotation where everything gets hit once a week, or three full body workouts per week?

looks like an awesome routine- practically the same as mine but i dont do curls

 

[casualbb]

don't have her do both regular and stiff deads, that's too much for a man to handle.

put her on a fullbody 3x/week routine. It will be better for fat loss.

 

[resonator]

I was thinking a full body workout, three times a week. 2 sets for each exercise, excluding warmups. Similar to HST but without the 15-10-5-neg progression. This is once she has proper form down. I would probably cycle the 5x5 after a month or two of this routine. Thanks for the replies guys!

 

[wnt2bBeast]

Put her on 5x5 bro.

I agree with Casual..i would think maybe even only do squats or deads not both in the same workout..the diet/cardio thing is what will determine rate of fat loss..

personally if shes an absolute NB shes gonna have a hard time squatting atf..woman are built a little differently than men..what i would do is put just the bar on her back and start with a high box..get her to feel comfy at theat level..when her form is good there lower the box keep going until you get the right depth/form..it may take 30 mins to an hour to teach her this..but it will be worth it..once her form is good then go with more weight..

God casual and i agreed on something..this board is MAAAADDDDD!!!
j/k bro

 

[BlondBomber]

From most of the chicks that I have talked to, they are always afraid of getting "big muscles" or "looking bulky." I am going to assume that your girlfreind does not aspire to be the next Ms. Olympia, so I would ditch the squats, deadlifts, bench, barbell military press and close-grip. Have her do leg press, leg curls, DB or machine bench press, DB or machine military press and pushdowns. Something like 5x5 would also not be something I would recommend, she wants to lose weight, not focus on gaining power/strength.
So, have her do 2-3 circuit workouts a week with:

1. leg press: 3x15
2. leg curl: 3x15
3. assisted pull-ups: 3x15
4. machine bench press: 3x15
5. machine shoulder press: 3x15
6. machine curls: 3x15
7. pushdowns: 3x15

Add some abs maybe. I left out calves and traps because I know these are muscles most women do not want to develop that much, wrists included also.
Just my 2 cents, not trying to take away from the other suggestions.

 

[JohnRobHolmes]

if she doesnt eat the food to get big and bulky, she wont get big and bulky. i think that sticking to basic compound movements is a great idea because she will see better results, and she will see those results quicker. i hate when women tell me they wont lift weights because they dont want to get big. it takes a lot of determination and time for that to happen!! like years and years!

 

[casualbb]

yeah, chicks can't GET big, they don't have the testosterone for that.

Seriously, everybody look around your gym and count the number of small and/or weak guys. These guys are all busting ass to get as big as possible, yet chicks are afraid they'll wake up one day and be huge out of nowhere, lol

 

[BlondBomber]

What I meant is, chicks don't want (or at least shouldn't) much more muscle than they already have. What I recommend would "tone." In reality, have your girlfriend eat right, lotsa salads, and do lotsa cardio.

 

[MsBeverlyHills]

I have always done the same workouts as my different boyfriends, only at a lighter weight.

 

[JohnRobHolmes]

man, i luuuuve me some chicks with muscles. they can be as dense and big as possible. i luuuuve me some thick legs, thick arms, and something nice to massage on. i just got done massaging a gymnast. mmmmmmm mmmmm good.

 

[Carmen]

What I meant is, chicks don't want (or at least shouldn't) much more muscle than they already have. What I recommend would "tone." In reality, have your girlfriend eat right, lotsa salads, and do lotsa cardio.

ahhhhhhhhhhem...
what exactly is "TONE"?
its gaining muscle and losing fat.
no reason to workout any differently than a man- we don't put on muscle as easily anyway.

 

[*MissFit*]

What I meant is, chicks don't want (or at least shouldn't) much more muscle than they already have. What I recommend would "tone." In reality, have your girlfriend eat right, lotsa salads, and do lotsa cardio.

I agree with the cardio.. she should do cardio more than 3 times a week .. i think..

 

[MsBeverlyHills]

What I meant is, chicks don't want (or at least shouldn't) much more muscle than they already have. What I recommend would "tone." In reality, have your girlfriend eat right, lotsa salads, and do lotsa cardio.

meaning I dont want a chick that can bench & squat as much as me cuase that makes me look like a pussy in the gym..LOL (just kidding)

 

[wnt2bBeast]

ahhhhhhhhhhem...
what exactly is "TONE"?
its gaining muscle and losing fat.
no reason to workout any differently than a man- we don't put on muscle as easily anyway.

mmm you so sexy when you talk like that lol

 

[Miss24k]

ahhhhhhhhhhem...
what exactly is "TONE"?
its gaining muscle and losing fat.
no reason to workout any differently than a man- we don't put on muscle as easily anyway.

what she said.

Make sure she gets her diet in order, and does intense cardio 3-4 times a week.

 

[BlondBomber]

meaning I dont want a chick that can bench & squat as much as me cuase that makes me look like a pussy in the gym..LOL (just kidding)

I have met one woman that was stronger than me when I competed at powerlifting. She had the body of a man, the face of a shemale and the body language of a cheerleader.
What I am getting at is, women should not waste time busting ass on squats, deads and supine benching. Shit, if I didn't care about gaining and sustaining muscle mass, I would also just do massive cardio and hit up the salad bar. The gym has machines like the hip abductor and adductor for a reason.

 

[JohnRobHolmes]

I have met one woman that was stronger than me when I competed at powerlifting. She had the body of a man, the face of a shemale and the body language of a cheerleader.
What I am getting at is, women should not waste time busting ass on squats, deads and supine benching. Shit, if I didn't care about gaining and sustaining muscle mass, I would also just do massive cardio and hit up the salad bar. The gym has machines like the hip abductor and adductor for a reason.

so what you are saying is that you dont like women with muscle, especially if it endangers your "maleness". the only time i see wasted is the extra time it takes to do two single joint excercises vs. the one compound motion that they do a poor job of replacing.

 

[Miss24k]

I have met one woman that was stronger than me when I competed at powerlifting. She had the body of a man, the face of a shemale and the body language of a cheerleader.
What I am getting at is, women should not waste time busting ass on squats, deads and supine benching. Shit, if I didn't care about gaining and sustaining muscle mass, I would also just do massive cardio and hit up the salad bar. The gym has machines like the hip abductor and adductor for a reason.

So basicly what you're saying is that you like your women anorexic thin!?!

 

[MsBeverlyHills]

What I am getting at is, women should not waste time busting ass on squats, deads and supine benching. Shit, if I didn't care about gaining and sustaining muscle mass, I would also just do massive cardio and hit up the salad bar. The gym has machines like the hip abductor and adductor for a reason.

dude- read a book, your 100% wrong.

 

[BlondBomber]

so what you are saying is that you dont like women with muscle, especially if it endangers your "maleness". the only time i see wasted is the extra time it takes to do two single joint excercises vs. the one compound motion that they do a poor job of replacing.

No, I was pointing out that I have met a woman stronger than me, but she was jacked up on test and God knows else what.

So basicly what you're saying is that you like your women anorexic thin!?!

No, what I am saying is that women should focus on just staying lean, in comparison to goals, such as mine, which are to build and sustain a much higher than average level of muscle mass.

dude- read a book, your 100% wrong.

I am always open to education, so what book would you recommend I read?

 

[the-short-one]

No, I was pointing out that I have met a woman stronger than me, but she was jacked up on test and God knows else what.

So basicly what you're saying is that you like your women anorexic thin!?!

No, what I am saying is that women should focus on just staying lean, in comparison to goals, such as mine, which are to build and sustain a much higher than average level of muscle mass.

dude- read a book, your 100% wrong.

I am always open to education, so what book would you recommend I read?

Your intentions are good, I'll give you that. Otherwise, you have no freakin idea what a woman wants to look like. Women don't workout so that they look good for guys. Women work out FOR THEMSELVES so that they look and feel good on the inside and the outside. Most women I know WANT to have a muscular looking shape. Take a look at M&F Hers. They know what we want to look like.

 

[UA_Iron]

what she said.

Make sure she gets her diet in order, and does intense cardio 3-4 times a week.

fat loss...that takes place in the kitchen area.

I designed a program for this girl I was seeing.

Day 1: Chest/shoulders/Tri's
Day 2: Back/Bi's
Day 3: Legs

she liked it a lot.

 

[Carmen]

Your intentions are good, I'll give you that. Otherwise, you have no freakin idea what a woman wants to look like. Women don't workout so that they look good for guys. Women work out FOR THEMSELVES so that they look and feel good on the inside and the outside. Most women I know WANT to have a muscular looking shape. Take a look at M&F Hers. They know what we want to look like.

yes. exactly what the short one said.
there is NO reason why it wouldn't benefit a woman to build muscle/strength.
Its better looking
doesn't "bulk her up" like some people think.
builds confidence
helps fight osteoporosis
helps prevent injuries
keeps a woman less dependant for help (moving furniture, carrying boxes, etc.)
women carry babies, groceries, briefcases, strollers, books, etc. Why shouldn't we make that all easier?

 

[wnt2bBeast]

ahhh some just feel anorexia is sexxy..
i prefer Godess Sugarplum any day compared to any skinny ass runway model..and she's plenty strong without test!!!

 

[Carmen]

ahhh some just feel anorexia is sexxy..
i prefer Godess Sugarplum any day compared to any skinny ass runway model..and she's plenty strong without test!!!

thanks babe.