Little Mo' help???

[JKurz1]

For a wholleeee lotta karma.......

I have a question........I have a woman friend (45ish) who is in excellent shape. She's a spinning and yoga instructor and used to do some serious rock climbing a few years back. She's has come to me (a so-called bodybuilder, if you will) and asked for me to develop a free-weight only program for her to do 2-3x a week. She has some dumbbells at home (5,10,15,20) on days she can't get to the gym, but she will more often be using the gym equipment. Can any of you please help me design a program for her? I think she really wants to stay away from lower body exercises (I know it's wrong) but, because of her daily activities, would like to first concerntrate on a nice upper body routine. Much thanks for any help you can offer..........

I just don't know how to taylor my workout, to give to her.....looking to keep in sweet and simple.....probably in the 10-15 rep range......

 

[JKurz1]

/

 

[Boulder257]

try this:

lateral raises 3x12
tricep kickbacks 3X12
dumbell curls, one hand at a timedb military press 3X12
lateral pulldown 3X10
lunges 4X12
crunches, 4 sets to failure

that will hit every muscle group, and she can do it three times a week.

 

[JKurz1]

Thanks boss....but, she really wanted to split it up into 2 days of upper and one lower......wasn't sure how to mix and match......Chest,Delts, and Tris #1, Back/Bis #2, and legs #3? Hmmmmm

 

[Boulder257]

gotcha...try this then:

Day 1 - Upper Body (Shoulders, Back, Traps)
Lateral Raises to the side 2x12
lateral raises to the front 2X12
lateral pulldown 3X10
cable row 3X15 at a low weight
Chin Ups with lateral pulldown machine at close grip 3X12
Upright Cable Row 3X12


Day 2 - Upper Body (Bi , Tri, and Chest)
DB Curl 3X12
Cable Curl standing 3X12
Tricep DB kickback 3X15
Tricep Cable Extension 3X12
Close Grip Bench Press 3X10
Incline DB Press 3X10


Day 3 - Lower Body

Hack Squats 3X12
Leg Press 3X12
Standing Calf Press 3X15
Leg Curl 3X12
Lunges 3X15


How's that?

 

[JKurz1]

PERFECT! Karma to u!

 

[d3track]

that's scary, almost exactly what i was thinking