I have a girl who contacted me about getting in better shape before the summer ends.
She is my age, about 5'7 150 pounds, and was a soccer player.
Her legs and lower body are pretty muscular and feels her upper body is lagging a bit.
She loves cardio and wants to get started lifting weights in a gym.
Could anyone give me a 7 day schedule, preferrably with one or two days OFF, that I could give her?
I would want something like a three day split with 1. Arms and Back 2. Chest and Shoulders 3. Legs
Perhaps doing cardio on her days when she is not lifting?
Thanks
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07-23-2008, 04:46 PM #1
Good Workout For a 20 year old Woman
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07-23-2008, 05:46 PM #2
I would recommend an upper/lower 3 day per week routine:
Mon: Upper
Wed: Lower
Fri: Upper
--next week--
Mon: Lower
Wed: Upper
Fri: Lower
She could do Cardio on Tues/Thurs/Sat alternating between intervals, distance, maybe some plyometrics, etc.
I personally do not think women should train any differently that men. 3 sets per exercise x 6-12 reps, except for deadlifts I would keep it in the 5-7 range. Maybe throw in some supersets here and there.@thighsofsteel_chs
Orthopedic & Sports Medicine Device Sales
Charleston, SC
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07-23-2008, 06:27 PM #3
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07-24-2008, 05:43 AM #4
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On the ball, the way a muscle works and responds to training does not differ between genders other then the ultimate potential for size and strength. How do you train to look good? Have her do something similar and track her results. Its going to be the same trial and error everyone has to go through but show her how to use weights and suggest appropriate cardio.
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07-24-2008, 07:28 AM #5
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