I want to drop 6% BF

[Temple]

The thing that helped me get to the heavier weights faster was using a 12/10/8/6 rep pattern, you add weight each step down the ladder.

IMO the cornerstone of back day should be good old fashioned deadlifts combined with some pullups, lat pulldowns and rows - focus on going heavier each time, especially if you have a spotter.

For chest I do incline and decline db bench presses and some flat bench flyes. Fewer exercises but I am toast by the time I am done. I combine my shoulders and triceps with chest but how you do your split is up to you.

As I have said before as far as strength I am the official site "wus girl" but I think especially on legs you can go heavier. I was doing single leg presses at 50# as well until BMOM told me to pack 300# on that sucker and just do it. Guess what - I can leg press 300#. I don't go real deep on them because of my knees and at first I made darn sure my husband was there in case I couldn't do it. I did make sure I could do 200# first.

Once you have the foundational program down you can then start manipulating the variables.

 

[Temple]

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=71483&highlight=mass+monster

here is the link to the program that I told you about.
If you are not on any gear then take out the high rep and low rep set out of each exercise.

 

[Temple]

could it be that is the reason I am "WUS GIRL"????? What I have been doing adds a good deal of size but as we have talked the strength is not proportional. Okay, so, I think I will try a different approach. For a beginner I do like the other structure as at least for me from a psychological stanpoint, working my way up to heavier made it less intimidating than just jumping in with the heavy weight. She will have to see what works best for her but I agree with you that I think she is underestimating her strength.

 

[katalista]

Thanks for all your positive input. I'm going to experiment with starting with heavier weight/less reps and lighter /more reps with my sets like spatterson suggested (I tend to fatigue, then not push myself mentally as wel as physically).

Also...thank you for giving me a real world opinion on the amount of weight a woman can do. Where I'm comming from (ballet), what I'm lifting is massive in that world's perspective.

As far as gear...I'm about to try Clen for the first time. I was wondering if I should cut back my cardio for this.

 

[Temple]

The "gear" that Lobo was talking about at the beginning of that workout was AAS (anabolic steroids).