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Got her into the gym and eating well but I don't know what kind of routine she should do.
I had something along the lines of:
A) Back/Bi
-Deadlift 3x8
-db Hammer Curls 3x10
-db bend over rows 3x10
-lat pulldown 3x10
B)Legs/Abs
-Squat 3x8
-lunges 3x10
-calf raises 3x10
-weighted crunches 3x10
-leg lifts 3x10
-Plank (3 sets of 45secs)
C)Chest/Tri/Shoulder
-db bench 3x10
-machine flies 3x10
-rope pulldown 3x10
-Overhead Press (Standing up) 3x10
Front and lat raises 3x10
please respond
starting strength?
She just wants to tighten up and what not. Not fat, I have her on a diet plan too.
What are you saying, Kemo?
[QUOTE=MIA305dumbbells;847851653]She just wants to tighten up and what not. Not fat, I have her on a diet plan too.
What are you saying, Kemo?[/QUOTE]
Check forum stickies, etc and find writeups for the Starting Strength program. It's a three day per week novice program designed to build a base level of strength from which she can move on to whatever else she might want to focus on. I can't post links right now or I would link to one of it. Look for kethnaab's write up, it's very complete and should give you what you need.
Better yet, buy the book by Mark Rippetoe.
First:check out the sticky "men before you post read this"
Second: women work out just like men. Are you qualified to plan a program for a man with her same level of experience? Give her the same one you'd give him. Unless that program sucks, in which case try Starting Strength, All Pro's program or some other reliable program. Lots of people here like "the new rules of lifting for women" but I've never tried it myself.
1- Push Day- Chest, Shoulders, Triceps
2- Pull Day- Back, Traps, Biceps
3. Lower Body
Throw in cardio and core whenever.