HELP with training routine for my beautiful girlfriend

[liftshardswithoutresults]

Hey girls, my girlfriend is 5'3, 120 and needs to tighten up her legs and ass a bit, get rid of alittle chunk in the lower stomache area, and get rid of some fat around the hip area. Please help me to put a good program together for her. This is what I have so far.
MONDAY
Legs and Abs

squats 3x15
leg extensions 3x10-12
leg curls 3x10-12
adductor (with rubberbands) 2x till exhaustion
abductor (with rubberbands) 2x exhaustion

Don't know what abs to include that will hit the entire abdominal area????

TUESDAY
Don't know what to incorporate, no chest or calves though...Maybe shoulders and abs

WEDS.
Back and Biceps
Don't know good back exercises for women. Maybe straight leg deads, whatever will get rid of the fatty hip areas
hammer curls 3x10
a couple other bicep exercises I know but not the name of.

THURSDAY
off

FRIDAY
Triceps and Abs

skullcrushers 3x10
DB overhead raises 3x10
cable tri's with rope 2x10

Abs-again, need help with ab exercises that will hit all areas

THANK YOU all women that really try to help out, I appreciate it, and I"m sure my gf will too.

 

[Daisy_Girl]

Why wouldn't you train chest or calves? Why no shoulders? Increasing shoulder width will make hips look DRAMATICALLY smaller. Additionally, while weight training will REALLY help increase metabolism, thereby increasing fat loss....fat loss comes from DIET. If her diet isn't CLEAN and very high in protein....then fat loss will come VERY slowly and chances are she'll never see the results she wants.

Cardio should be done also, but she should do HIIT (High Intensity Interval Training) 2-3x a week. Since it seems like she is a beginner, start the intervals slowly. Warm up for 5 min, have 1 min hard, 1-2 min recovery (slower). ALternate for 20 min, then do a 5 min cooldown. This will be 30 min total. Too much cardio will be catabolic and can hinder fat loss by decreasing muscle mass and decreasing matabolism.

As far as weights go, she could do a simple push/pull routine. For example:
Mon: Chest, Shoulders, Tris, Abs
Tues: HIIT, stretch
Weds: Back, Bi, Abs
Thurs: HIIT, stretch
Fri: Legs, abs
Sat: moderate intensity cardio, 30 min (walk, rollerblade, bike....maybe something outdoors to alleviate boredom)
Sun: REST

Women can train EXACTLY like men. There is no reason she cannot do the exercises you do.

Legs - drop all the isolation work. Do Free-Squats, Lunges, SLDL and calves. Lunges can be weighted, walking, one-legged...etc. Walking lunges will get her ab/adductors.

Chest - Pushups, Chest Flies (DB or cable), Incline Chest Press

Shoulders - DB Overhead Press, DB lateral Raise, BB Upright Row

Triceps - Close Grip Bench Press, Rope Pulldown, Skullcrushers

Biceps - BB curl, DB curl, COncentration curl, cable curl...whatever

Back - Assisted Pullups, Cable Row, Lat Pulldown...

Abs - anything really. Abs come from diet. She doesn't have to do anything fancy. Abs on the Swiss Ball are good, as well as normal crunches. Pushups and other bodyweight exercises help stabilize her core and build strong abs - pullups, lunges, squats, "plank position", etc.

 

[velvett]

Listen to Daisy

 

[liftshardswithoutresults]

Thanks at ton daisy. Thats really cool that you took the time to help me out and SPELL everything out. I really appreciate it, you've helped a ton. I guess thats why your moderator.