Need a good workout program for my girlfriend

[Big H]

For the female athelets out there i need some help.. I dont know **** about designging a program for a woman who wants to "tone". Can you all help me out? Thanks.

[Dorian]

well little asskicker what exactly is toned? i hate that word it sounds like a car tune up. let me see If I can dig up something in the next couple of days.

[Big H]

lol.. im sure you know what it means.. you know dude, fit, in shape, not adding muscle but losing fat (although she has none rowrr)

[MsFit]

Sorry Big H. I got your pm, I've been out of town. I will respond in depth tonight.
MsFit

[Dorian]

actually H a woman does not really need to work out much diff then a guy does they will respond a bit differently though. I had a few girls use the suff I sent you and it worked really well for them. Woman do not usually msucle up like a man they jsut get sorta harder.

[Big H]

thats cool.. i like my women hard.. Thanks msfit, ill be waiting for your response.

[Dorian]

that really does sound nasty man. a hard woman?????? oh oh .

[Big H]

LOL. you always have to make me look like an ass right? You know what i mean by "hard", toned...

[Dorian]

hehehehe I treat all my kids this way....:)

[Big H]

i need it by tomorrow or shes gonna get pissed.. anyone help.. msfit dorian etc..?

[MsFit]

Big H, I sent you a PM on that, did you get it???
MsFit

[MsFit]

Big H, this is not the exact outline that I sent, but it's similar. This is for basic toning and shaping.

Training between men and women shouldn’t vary that much since both sexes have the same amount of muscle and it contracts in the same fashion. To train the body to it’s full potential you need to train each muscle group once a week with basic exercises and training techniques. The following is suggested for basic toning and shaping. The maximum repetitions stated are 10. If you are able to get 15 or more repetitions, increase the weight. If you are unable to complete 10 repetitions you need to decrease the poundage. The program outlined is one day on, one day off and one of rest day. The days off are designated to cardio to further aid in the fat loss, which sculpts and shapes the body. While training and cardio will reshape the physique, I still would like to stress the importance of a balanced diet to build lean body mass and aid in fat loss.

Day #1
CHEST, SHOULDERS, TRICEPS, ABS

CHEST
Incline Presses 4x10
Flat Presses 4x10
Incline DB Fly’s 4x10

SHOULDERS
Shoulder Press 4x10
Lateral Raises 4x10
Front Raises 3x10
Rear Delts 3x10

TRICEPS
Overhead Extensions 4x10
Lying Tricep Extensions 4x10
Dips/Pushdowns/Kicks 4x10

ABS
Lying Floor Crunches 4x25
Torso Lifts 4x25

Day #2 – Cardio

Day #3
LEGS, CALVES

LEGS
Leg Press or Squat 4x10
Hack Squat 4x10
Leg Extensions 4x10
Lying Leg Curls 4x10
Lunges 4x15

CALVES
Standing Calf Raises 4x25
Seated Calf Raises 4x25

Day #4 – Cardio

Day #5
BACK, BICEPS, ABS

BACK
Pulldowns 4x10
Seated Row 4x10
Hyper Extensions 4x10
BICEPS
EZ Bar Curl 4x10
Hammer Curl 4x10
Alternate DB Curl 4x10

ABS
Torso Lifts 4x25
Lying Floor Crunches 4x25

Day #6 – Cardio

Day #7 – Rest

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