Need suggestions on my GF's routine

[NWinters]

I got her started on a weigt training regime, and it goes like this.


All i have for her is a barbell, a lat pull down machine, and a medicine ball...I dont really have any dumbells.


Mon Wed Fri

Bench 3x10-12

Squats 3x10-12 body weight, or using MB

OHP 3x10-12 one handed and 10 lb MB

GM's 3x10-12 using bar

lat pull down or rows 3x10-12

Abs 4x10 using mb and other movements.


thanx

Nick

 

[PolishHammer1977]

I like it. anything basic and compound will work.

make sure her form is impeccable. Good job NWinters!!!!

Spread that knowledge like the black plague.

 

[PatsFan34]

I like it. anything basic and compound will work.

make sure her form is impeccable. Good job NWinters!!!!

Spread that knowledge like the black plague.

U.B., U.B., U.B.!!!

 

[bignate73]

she can also do OHP with weight plates, did you say you have any or just the bar (maybe im dense)?

how about alternating some pushups in there for variety.

squats are good. when she gets good at those a sumo stance deadlift with that barbell would be a good transition too.

 

[NWinters]

yea i got plates too...lol She cant really do push ups yet, but I got her doing incline pushups, and wall pushups. I got some of the basics posted but it will change weekly , I will get her doing deads in a few weeks.

Nick

 

[bignate73]

good deal!

 

[Debaser]

I might be VERY careful on the good mornings, but many girls don't train 100% so it may not be an issue. I too just went all basics designing a routine for my friend (she's a model that wanted more "tone" lol I had to explain a lot to her), this is what it looked like:

Monday
Dip 3 x 8
Seated overhead press 2 x 10
Pulldown 2 x 8
Hammer row 2 x 8

Wednesday
Squats 3 x 8
Stiff-legged deadlifts 2 x 10
Standing calf raise 2 x 10
Abs

Friday
same as monday

Weekend off, start Monday with leg day etc.

 

[NWinters]

im using an old high school routine. Her form on GM's is good, I think a whole body split is good for now, I will get her a more stable routine here in a few weeks.

Thanx

Nick