Hey, I am competitive male bodybuilder and my girlfriend who takes gym very seriously wanted me to make her a program. Can you give me your thoughts on this program. I will ofcourse monitor her training notebook and feelings on a weekly basis to make adjustments. I also put in brackets the reasoning for the exercises. She has been training for 1.5 years.
Legs
Wide smith squat - 3x8 (great for building quads and especially glutes)
Rdl - 3x8 (great for hamstrings / glutes)
Leg extension - 3x10-15 (the only way to train rectus femoris)
Lying leg curl - 3x10-15 (train the lenghtened head of hams)
Hip abduction - 3x12-15 (goal is to grow glutes, she wants more upper glute -> I told her to stick her back to the bench)
Hip adduction - 3x12-15 (only reasonable way to train adductors)
Chest Back Abdomen Calves
Incline fly machine - 3x 8-12 (for training upper chest)
Smith incline bench - 3x 8-10 (for training upper chest)
Lat pulldown neutral grip - 3x8-12 (for training back width)
Chest supported row - 3x8-12 (for middle back)
Pullover - 3x12-15 (for lats, she likes these, but is open to more suggestions)
Seated calves - 3x12-15
Abs 3 sets *Only upper chest as females generally want to train it only to lift up breasts)
Shoulder triceps abdominals calves
Rear delt machine - 3x 8-12
Smith overhead press - 3x8-12
Behind the neck press - 3x8-12 (it's fantastic for front and side delts. I've taught her the correct for to do it safely)
Seated lateral raise - 3x8-12 (for side delts)
Upright row - 3x10-15 (for side delts and a little traps)
Skullcrusher machine - 3x8-12 (she likes it)
Rope tricep extension - 3x10-15 (she likes it)
Smith calves - 3x12-15
Abs 3 sets
Rest
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Legs
Hack squat - 3x8 (overall quad mass builder)
Leg press narrow v-stance - 3x8-12 (best way to build vastus lateralis for wide quads)
Hip thrust - 3x8-12 (great mass builder for glutes)
Bulgarian split squat 90 - 3x8-12 (she says love / hate relationship - they are hard and feel like a good exercise for quads and glutes)
Seated leg curl - 3x8-12 (for shortened head hamstring training)
Smith calves - 3x12-15
Back biceps abdominals[
Supported t-bar row - 3x8-12 (great mass builder for whole back)
Low row - 3x8-12 (great back thickness mass builder)
Supported single arm rowing - 3x8-12 (great for lats)
Wide grip lat pulldown - 3x8-12 (great for lats)
Biceps in preacher - 3x8-12 (great bicep exercise, she likes these)
Incline cable bicep curl - 3x8-12 (same as former)
Rest
Legs
Wide smith squat - 3x8 (great for building quads and especially glutes)
Rdl - 3x8 (great for hamstrings / glutes)
Leg extension - 3x10-15 (the only way to train rectus femoris)
Lying leg curl - 3x10-15 (train the lenghtened head of hams)
Hip abduction - 3x12-15 (goal is to grow glutes, she wants more upper glute -> I told her to stick her back to the bench)
Hip adduction - 3x12-15 (only reasonable way to train adductors)
Chest Back Abdomen Calves
Incline fly machine - 3x 8-12 (for training upper chest)
Smith incline bench - 3x 8-10 (for training upper chest)
Lat pulldown neutral grip - 3x8-12 (for training back width)
Chest supported row - 3x8-12 (for middle back)
Pullover - 3x12-15 (for lats, she likes these, but is open to more suggestions)
Seated calves - 3x12-15
Abs 3 sets *Only upper chest as females generally want to train it only to lift up breasts)
Shoulder triceps abdominals calves
Rear delt machine - 3x 8-12
Smith overhead press - 3x8-12
Behind the neck press - 3x8-12 (it's fantastic for front and side delts. I've taught her the correct for to do it safely)
Seated lateral raise - 3x8-12 (for side delts)
Upright row - 3x10-15 (for side delts and a little traps)
Skullcrusher machine - 3x8-12 (she likes it)
Rope tricep extension - 3x10-15 (she likes it)
Smith calves - 3x12-15
Abs 3 sets
Rest
-----------------------------------------------------
Legs
Hack squat - 3x8 (overall quad mass builder)
Leg press narrow v-stance - 3x8-12 (best way to build vastus lateralis for wide quads)
Hip thrust - 3x8-12 (great mass builder for glutes)
Bulgarian split squat 90 - 3x8-12 (she says love / hate relationship - they are hard and feel like a good exercise for quads and glutes)
Seated leg curl - 3x8-12 (for shortened head hamstring training)
Smith calves - 3x12-15
Back biceps abdominals[
Supported t-bar row - 3x8-12 (great mass builder for whole back)
Low row - 3x8-12 (great back thickness mass builder)
Supported single arm rowing - 3x8-12 (great for lats)
Wide grip lat pulldown - 3x8-12 (great for lats)
Biceps in preacher - 3x8-12 (great bicep exercise, she likes these)
Incline cable bicep curl - 3x8-12 (same as former)
Rest
