PharmaPhreak
New member
Hi all!
Hoping you critique my workout program I put together for my fiancee. Heres some stats first:
30yrs old, 130 lbs, bf% ???, she is lean, but a little flabby and wants to shed fat and gain muscle.
I created this program on the fact that she is a light smoker for 8yrs (starting the patch next week to quit), has an extremely busy work schedule, and treasures her free time on weekends.
BTW: she has the ability to gain muscle quickly due to her athletecism (ran and swam in college), but she has never picked up a weight B4.
HERE'S WHAT I WAS THINKING AS A TRAINING SCHEDULE:
WEEK 1-4
Monday: Upper body 3x14’s Chest, Back, Shoulders, Biceps, Triceps + 20 min cardio + Abs
Exercises: DB chest press, Lat pull downs, DB shoulder press, DB curls, cable press downs
Tuesday: Rest
Wednesday: Cardio Day 45 Minutes + Abs
Thursday: Rest
Friday: Lower body 3x14’s Legs, Quads, Hams, and calves+ 20 min cardio + Abs
Exercises: Leg press, BD lunges, quad extensions, hamstring curls, calf press, thighs
Saturday: Rest
Sunday: Rest
WEEK 5-12
Monday: Upper body 3x14’s Chest, Back, Shoulders, Biceps, Triceps + 30 min cardio + Abs
Exercises: DB chest press, Lat pull downs, DB shoulder press, DB curls, cable press downs
Tuesday: Rest
Wednesday: Lower body 3x14’s Legs, Quads, Hams, and calves + 30 min cardio + Abs
Exercises: Leg press, BD lunges, quad extensions, hamstring curls, calf press, thighs
Thursday: Upper body 3x14’s Chest, Back, Shoulders, Biceps, Triceps + 30 min cardio + Abs
Exercises: DB chest press, Lat pull downs, DB shoulder press, DB curls, cable press downs
Friday: Rest
Saturday: Rest
Sunday: Lower body 3x14’s Legs, Quads, Hams, and calves + 30 min cardio + Abs
Exercises: Leg press, BD lunges, quad extensions, hamstring curls, calf press, thighs
Hoping you critique my workout program I put together for my fiancee. Heres some stats first:
30yrs old, 130 lbs, bf% ???, she is lean, but a little flabby and wants to shed fat and gain muscle.
I created this program on the fact that she is a light smoker for 8yrs (starting the patch next week to quit), has an extremely busy work schedule, and treasures her free time on weekends.
BTW: she has the ability to gain muscle quickly due to her athletecism (ran and swam in college), but she has never picked up a weight B4.
HERE'S WHAT I WAS THINKING AS A TRAINING SCHEDULE:
WEEK 1-4
Monday: Upper body 3x14’s Chest, Back, Shoulders, Biceps, Triceps + 20 min cardio + Abs
Exercises: DB chest press, Lat pull downs, DB shoulder press, DB curls, cable press downs
Tuesday: Rest
Wednesday: Cardio Day 45 Minutes + Abs
Thursday: Rest
Friday: Lower body 3x14’s Legs, Quads, Hams, and calves+ 20 min cardio + Abs
Exercises: Leg press, BD lunges, quad extensions, hamstring curls, calf press, thighs
Saturday: Rest
Sunday: Rest
WEEK 5-12
Monday: Upper body 3x14’s Chest, Back, Shoulders, Biceps, Triceps + 30 min cardio + Abs
Exercises: DB chest press, Lat pull downs, DB shoulder press, DB curls, cable press downs
Tuesday: Rest
Wednesday: Lower body 3x14’s Legs, Quads, Hams, and calves + 30 min cardio + Abs
Exercises: Leg press, BD lunges, quad extensions, hamstring curls, calf press, thighs
Thursday: Upper body 3x14’s Chest, Back, Shoulders, Biceps, Triceps + 30 min cardio + Abs
Exercises: DB chest press, Lat pull downs, DB shoulder press, DB curls, cable press downs
Friday: Rest
Saturday: Rest
Sunday: Lower body 3x14’s Legs, Quads, Hams, and calves + 30 min cardio + Abs
Exercises: Leg press, BD lunges, quad extensions, hamstring curls, calf press, thighs
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