help with my girlfriend's regimen

[SLick]

hello all,

my girlfriend is 5ft5 and 130lbs and has been going to strength/body conditioning as well as some dance and cardio classes...Shes made alot of progress but her body isnt as tight and as toned as she would like...she wants to get a look similar to lets say brittney or Jlo...meaning toned and sexy but not really too muscular...i asked her what she was doing and it seems to me that shes not training enough with the weights and when she does, its way too light....im trying to help her with her schedule and this is what i was thinking...please feel free to comment and offer suggestions...it would be apprecated thanx.

DAY 1- legs
10 minute cardio warmup on bike...

leg extensions -3 sets of 10-12 reps
squats- 3 sets of 10-12 reps
2 sets of the thigh machine that squeezes in..10-12 reps
2 sets of the thigh machine that u push out-10-12 reps
leg curls- 3 sets 10-12 reps
hamstring machine-3 sets

abs
side bends with dumbell- 20 reps each side....3 sets
ab roller crunches working sides...3 sets

DAY 2- cardio
45 minutes treadmill- brisk walk pace
30 minutes dance class

DAY 3- abs
hip flexor- 3 sets 15 reps
lower ab lifts 3 sets 10 reps

chest
3 sets fly machine 10 reps
3 sets dumbell press 10 reps

shoulders-
3 sets side laterals 10 reps
3 sets shoulder press with dumbell

tris
3 sets tri extension machine- 12 reps
3 sets rope extensions- 12 reps

DAY 4-
same as day 2

DAY 5
back-
3 sets pulldowns to front 12 reps
3 sets seated rows- 12 reps

biceps-
3 sets dumbell curls-12 reps
3 sets concentration curs 12 reps

calves

3 sets sled- 15 reps
3 sets seated calves 15 reps

abs- 3 sets seated ab machine
3 sets crunches

day 6- same as day 2- treadmill and dance...

day 7 off

 

[SLick]

help with girlfriends routine

hello all,

my girlfriend is 5ft5 and 130lbs and has been going to strength/body conditioning as well as some dance and cardio classes...Shes made alot of progress but her body isnt as tight and as toned as she would like...she wants to get a look similar to lets say brittney or Jlo...meaning toned and sexy but not really too muscular...i asked her what she was doing and it seems to me that shes not training enough with the weights and when she does, its way too light....im trying to help her with her schedule and this is what i was thinking...please feel free to comment and offer suggestions...it would be apprecated thanx.

DAY 1- legs
10 minute cardio warmup on bike...

leg extensions -3 sets of 10-12 reps
squats- 3 sets of 10-12 reps
2 sets of the thigh machine that squeezes in..10-12 reps
2 sets of the thigh machine that u push out-10-12 reps
leg curls- 3 sets 10-12 reps
hamstring machine-3 sets

abs
side bends with dumbell- 20 reps each side....3 sets
ab roller crunches working sides...3 sets

DAY 2- cardio
45 minutes treadmill- brisk walk pace
30 minutes dance class

DAY 3- abs
hip flexor- 3 sets 15 reps
lower ab lifts 3 sets 10 reps

chest
3 sets fly machine 10 reps
3 sets dumbell press 10 reps

shoulders-
3 sets side laterals 10 reps
3 sets shoulder press with dumbell

tris
3 sets tri extension machine- 12 reps
3 sets rope extensions- 12 reps

DAY 4-
same as day 2

DAY 5
back-
3 sets pulldowns to front 12 reps
3 sets seated rows- 12 reps

biceps-
3 sets dumbell curls-12 reps
3 sets concentration curs 12 reps

calves

3 sets sled- 15 reps
3 sets seated calves 15 reps

abs- 3 sets seated ab machine
3 sets crunches

day 6- same as day 2- treadmill and dance...

day 7 off

anyone???


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[SLick]

Bump....

anyone???


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AGAIN ANYONE?

 

[J DUB]

I owuld include Lunges and SL deads in her leg day. Also, cable crunches might be a good idea and i don't see the need for her to do concentration curls.

 

[SLick]

thanx for the response...

i will add the lunges...didnt do concentration...i did the preacher m curl machine on the angle..where u sit down and the pads are up high....i did dumbell curls and those with her....may have her do cardio every morning except 1 day of the week....

 

[SLick]

bump

bump

 

[BIG GUNZ]

hello all,

my girlfriend is 5ft5 and 130lbs and has been going to strength/body conditioning as well as some dance and cardio classes...Shes made alot of progress but her body isnt as tight and as toned as she would like...she wants to get a look similar to lets say brittney or Jlo...meaning toned and sexy but not really too muscular...i asked her what she was doing and it seems to me that shes not training enough with the weights and when she does, its way too light....im trying to help her with her schedule and this is what i was thinking...please feel free to comment and offer suggestions...it would be apprecated thanx.

DAY 1- legs
10 minute cardio warmup on bike...

leg extensions -3 sets of 10-12 reps
squats- 3 sets of 10-12 reps
2 sets of the thigh machine that squeezes in..10-12 reps
2 sets of the thigh machine that u push out-10-12 reps
leg curls- 3 sets 10-12 reps
hamstring machine-3 sets

abs
side bends with dumbell- 20 reps each side....3 sets
ab roller crunches working sides...3 sets

DAY 2- cardio
45 minutes treadmill- brisk walk pace
30 minutes dance class

DAY 3- abs
hip flexor- 3 sets 15 reps
lower ab lifts 3 sets 10 reps

chest
3 sets fly machine 10 reps
3 sets dumbell press 10 reps

shoulders-
3 sets side laterals 10 reps
3 sets shoulder press with dumbell

tris
3 sets tri extension machine- 12 reps
3 sets rope extensions- 12 reps

DAY 4-
same as day 2

DAY 5
back-
3 sets pulldowns to front 12 reps
3 sets seated rows- 12 reps

biceps-
3 sets dumbell curls-12 reps
3 sets concentration curs 12 reps

calves

3 sets sled- 15 reps
3 sets seated calves 15 reps

abs- 3 sets seated ab machine
3 sets crunches

day 6- same as day 2- treadmill and dance...

day 7 off

Hey bro i am a personal trainer, and i would put her on 1 more set of everything like 3 sets 10-12 . 2 sets really aint going to give here the look that she wants, u arent working the mucles hard enough, and not putting enough tention on the ligiment's. Add another set in to her program or she always can do a 3 day split 3 body parts a day ,and do it twice a week to work 1 body part 2 times a week............ not going to get much progress with 2 sets , 3 sets then i think she will be ok ..............

 

[SLick]

Do U Mean Excercises Or Sets??

I Was Thinking That Maybe I Should Increase Her Excercises To 3 As Far As Shoulders, Bis And Tris Where Girls Really Wanna Be Toned....i Figure Chest Would Only Need 2 Excercises And Maybe 2 For Back And Then 3 Sets Of Lower Back Extensions...sound Ok? For Legs I Will Have Her Do 3 Sets Of Everything I Already Have, Plus Add Lunges And Straight Leg Dead Lifts.....

 

[G-Head]

First off evaluate her diet. Everyone always thinks workouts are the end all to everything regarding a female's physique, they are last in a list of 3. Nutrition, cardio, then workouts when it comes to leaning / toning.

Where's her cardio?

Having her train the same bodypart twice a week is what I used to do with females getting ready for shows in the 80's. That answer is archaic at best. That is too much of a workload and will easily lead to overtraining even with the minimal workouts she's doing now.

Check her bodyfat. Then set up a meal plan for her listing do's and don'ts.

If you need help PM me, otherwise have her train more (lmao)and see how pissed she gets when her body doesn't change.

 

[SLick]

thanx for response....

well she was doing cardio 6 days a week at 45 minutes per day...fast walk pace....she burns 400 calories on treadmill during that time....she was also doing dance 3x/week but now started a new job so cant make those classes anymore.....so, what do u think i should do? i know how to train myself but never a female.....her diet is pretty good...high protein/low carb but not eating enough meals so im trying to get her to do that...the old trainer had her doing a full body workout 3x a week with maybe 2 or sets per bodypart...
any ideas??? thanx bro..

First off evaluate her diet. Everyone always thinks workouts are the end all to everything regarding a female's physique, they are last in a list of 3. Nutrition, cardio, then workouts when it comes to leaning / toning.

Where's her cardio?

Having her train the same bodypart twice a week is what I used to do with females getting ready for shows in the 80's. That answer is archaic at best. That is too much of a workload and will easily lead to overtraining even with the minimal workouts she's doing now.

Check her bodyfat. Then set up a meal plan for her listing do's and don'ts.

If you need help PM me, otherwise have her train more (lmao)and see how pissed she gets when her body doesn't change.

 

[G-Head]

well she was doing cardio 6 days a week at 45 minutes per day...fast walk pace....she burns 400 calories on treadmill during that time....she was also doing dance 3x/week but now started a new job so cant make those classes anymore.....so, what do u think i should do? i know how to train myself but never a female.....her diet is pretty good...high protein/low carb but not eating enough meals so im trying to get her to do that...the old trainer had her doing a full body workout 3x a week with maybe 2 or sets per bodypart...
any ideas??? thanx bro..

For almost 20 years of training women for shows/recreational sports I've come to the conclusion that a woman's body reacts much differently to low carbs than men's do especially with having them do tons of cardio.

First things first back off of her cardio, you say she's not eating enough --- then more cardio won't solve the problem. Back her down to 35 minutes.

Does she do her cardio first thing in the morning?

 

[SLick]

Yes Cardio In Am

MAYBE 1 HOUR AFTER SHE WAKES...SHE DOES 45 MINUTES ON TREADMILL- BRISK WALK....THEN COMES HOME, EATE THEN WORK....AFTER WORK, SHE GOES TO THE GYM TO DO WEIGHTS FOR ABOUT 1 HOUR.....SHE GOES WITH ME...SHE WAS TRAING WEIGHTS EOD WITH WHAT I OUTLINED ABOVE....IS THAT ENOUGH OR SHOULD SHE DO 3 ON AND 1 OFF WITH THAT WORKOUT....HER ARMS ARE ESPECIALLY FLABBY AND HER ABS ARENT TIGHT.....IM ONLY BEING SO CRITICAL BECAUSE SHE HAS OOPORTUNITIES RIGHT NOW FOR MUSIC VIDEOS AND TV BUT THIS LITLE BIT OF FLAB WILL RUIN IT.......SHE LOOKS THIN WITH CLOTHES OR EVEN IN TANKTOP, BUT ON FILM FORGET IT....

For almost 20 years of training women for shows/recreational sports I've come to the conclusion that a woman's body reacts much differently to low carbs than men's do especially with having them do tons of cardio.

First things first back off of her cardio, you say she's not eating enough --- then more cardio won't solve the problem. Back her down to 35 minutes.

Does she do her cardio first thing in the morning?

 

[SLick]

Cardio...

How Many Mornings A Week Do U Suggest The Cradio At 45minutes Brisk Walk????? She Goes To Dance Class 2-3 Times A Week At Night But I Dont Know If I Wanna Replace The Treadmill With That..her Body Is Very Sensitive And She Will Be Very Thin 1 Day And A Week Later Look A Bit Flabby.....what A Pain...

 

[G-Head]

How Many Mornings A Week Do U Suggest The Cradio At 45minutes Brisk Walk????? She Goes To Dance Class 2-3 Times A Week At Night But I Dont Know If I Wanna Replace The Treadmill With That..her Body Is Very Sensitive And She Will Be Very Thin 1 Day And A Week Later Look A Bit Flabby.....what A Pain...

Cardio 35 min on treadmill, heart rate should be (if under 35 years old) about 135 bpm. Incline the tread and keep her hands off the rails, most people don't realize that holding on cuts down the bf% loss by 20%. (study done in Colorado)

The reason she is up and down with her physique is due to her diet.

meal 1 protein/carb

meal 2 post workout low carb shake ---- I prefer ProM3 by ISS

meal 3 protein/carb

meal 4 protein/veggie

meal 5 optional (shake)

Anyone that tells you different is full of shit. I've been training women long enough to see a "struggler" when I hear one.LOL

workouts can be 3 or 4 days but what I suggest is 3. It sounds like her body is on the verge of burnout. (The mind will carry you for weeks before you listen to the body)


day 1 chest, bis, tris --- 3 for chest, 2 for bis, 2 for tris

day 2 skip

day 3 quads, hams, calves --- 3 quads, 2 hams, 1 non-weighted for calves

day 4 skip

day 5 shoulders, back ---3 for shoulders, 3 for back

3 sets each with 10-12-15 reps per set.

That routine will foster a deeper love for the weightroom due to her not always being there. If she wants to go with you on her days off tell her to bomb her abs on tues/thurs/sat.

Bro from experience (my woman will try to turn pro this year I will post pix later) . . . they are different creatures when it comes to training no matter what anyone tells you. Be proud of her for the effort and tell her.

Overtraining -- avoid it, listen to the body, rest.

Carbs keep them clean (potatoes/rice/oatmeal, bread every other day)and about 40-50 for meal 1 and 3.

Protein --- 30-35 grams per meal.

Water --- peeing clear, no fear.

Now that's a free one bro --- keep her off that fucking scale every day and do her measurements every other week. neck, chest, arms, waist, legs, hips, calves,

 

[SLick]

thanx for your time bro...

I really appreciate it bro.....im gonna have her do exactly what u wrote here...makes alot of sense...now when u say protein/carb meal what is the ratio???? 1/1 or 2/1???? or u just mena a meal with both protein and carbs...???? 1 last thing...how many days cardio in the am? keep in mind she takes dance class 2 evenings a week and its 45 minutes long....burns some calories....
thanx again.

Cardio 35 min on treadmill, heart rate should be (if under 35 years old) about 135 bpm. Incline the tread and keep her hands off the rails, most people don't realize that holding on cuts down the bf% loss by 20%. (study done in Colorado)

The reason she is up and down with her physique is due to her diet.

meal 1 protein/carb

meal 2 post workout low carb shake ---- I prefer ProM3 by ISS

meal 3 protein/carb

meal 4 protein/veggie

meal 5 optional (shake)

Anyone that tells you different is full of shit. I've been training women long enough to see a "struggler" when I hear one.LOL

workouts can be 3 or 4 days but what I suggest is 3. It sounds like her body is on the verge of burnout. (The mind will carry you for weeks before you listen to the body)


day 1 chest, bis, tris --- 3 for chest, 2 for bis, 2 for tris

day 2 skip

day 3 quads, hams, calves --- 3 quads, 2 hams, 1 non-weighted for calves

day 4 skip

day 5 shoulders, back ---3 for shoulders, 3 for back

3 sets each with 10-12-15 reps per set.

That routine will foster a deeper love for the weightroom due to her not always being there. If she wants to go with you on her days off tell her to bomb her abs on tues/thurs/sat.

Bro from experience (my woman will try to turn pro this year I will post pix later) . . . they are different creatures when it comes to training no matter what anyone tells you. Be proud of her for the effort and tell her.

Overtraining -- avoid it, listen to the body, rest.

Carbs keep them clean (potatoes/rice/oatmeal, bread every other day)and about 40-50 for meal 1 and 3.

Protein --- 30-35 grams per meal.

Water --- peeing clear, no fear.

Now that's a free one bro --- keep her off that fucking scale every day and do her measurements every other week. neck, chest, arms, waist, legs, hips, calves,

 

[G-Head]

On the mornings after her night dance cut her cardio to 25 minutes --- trust me. Her body is thirsting for carbs so get to the cardio that morning then eat!!!

4 egg whites 1 yolk --- 1 bagel (bread every other day, remember)or 3/4 cup oatmeal would be an ideal meal 1


30-35 grams protein/35-50 grams carbs for meals 1 and 3.

Morning cardio 6 days per week. (not for the rest of her life, tell her to chill, just push for 2 weeks then we'll change it)

Don't omit condiments.

 

[SLick]

great bro....

thanx so much for advice..im gonna have her start tommorrow.

On the mornings after her night dance cut her cardio to 25 minutes --- trust me. Her body is thirsting for carbs so get to the cardio that morning then eat!!!

4 egg whites 1 yolk --- 1 bagel (bread every other day, remember)or 3/4 cup oatmeal would be an ideal meal 1


30-35 grams protein/35-50 grams carbs for meals 1 and 3.

Morning cardio 6 days per week. (not for the rest of her life, tell her to chill, just push for 2 weeks then we'll change it)

Don't omit condiments.

 

[SLick]

last question bro

last question bro....dont wanna mess this up....now, how does this sound?????

meal 1- 4 egg whites 1 yolk like u said.....3/4 cup oatmeal and water??? is juice or coffee a no no???? i know this sounds stupid but wanna do this right..sometimes too strict kills muscle....for me it does...

morning cardio- 35 minutes treadmill

post workout shake...genisoy with skim milk

meal 3- steamed white chicken with brown rice...or tuna fish with cranberry juice???? chicken with pasta???? tuna on whole wheat??? turkey on whole wheat???? these all sound good???

meal 4- chicken ceasar salad or chicke with mixed veggies

evening workout with weights

post workout genisoy shake with skim milk

now, is this correct???? does she need a meal like 1 hour after the shake????also, should meal 3 and 4 be switched so that she takes in carbs 1 hour before workout with weights in evening????? thanx

thanx so much for advice..im gonna have her start tommorrow.

 

[G-Head]

Keep her away from high sugary products no juice, start reading labels.

Skim milk --- ? Hard dairy like that will continue to slow her metabolism.

Genisoy is disgusting. It's a crappy protein choice for a shake too.

KISS you know what it means

She should eat about every 3 1/2 hours apart stop reading the bullshit they put in mags. Trust me.