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  1. #1
    On the Rise Tommy2010's Avatar
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    Good Workout For a 20 year old Woman

    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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  2. #2
    Registered User Fury22's Avatar
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    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.
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  3. #3
    Banned qinbochen's Avatar
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    welcome website: www.shop-foco.com <http://www.shop-foco.com> ,there are are have many cheap productsThank you!!!
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  4. #4
    Strength Enthusiast Retardo-pex's Avatar
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    Originally Posted by Fury22 View Post
    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.

    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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  5. #5
    Brb cutting (no emo) 2.0Tsunami's Avatar
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    Thumbs up

    Originally Posted by Retardo-pex View Post
    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.

    Agree 100%, train her the same way you would as if she were a male.
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