First routine for Girlfriend

Hey there

Am posting on behalf of my girlfriend who is wanting to tone up etc for a holiday in June time, she works full time til late and has no time to go to the gym during the week.  Please could someone provide an example routine i could give her to follow at home training a few times a week to help her reach her goals as i have no knowledge on female training routines etc,

Please note this is her first ever routine so nothg too complicated for her.

See her stats below:

21 Yrs old
6ft ish
12st 5lbs but is tall and slim
chest - 34"
waist - 32"

Many thanks in advance for any help provided, please contact me if you require any further info from her.

Cheers
Matt

http://www.muscletalk.c...for-the-GF-m3695895.aspx

Forget free weights for the time being. Work out a full body routine based around the machines that you have at the gym. 1 exercise per body part so something like -
Chest Press
Lat Pull Down
Shoulder Press
Cable Curls
Cable Tri Press Down
Ham Curl
Leg Extension
Standing Calf Raise

Start off as a circuit - 3 x per week.
Session one do 1 circuit
Session two - 2x
Session three - 3x

So like a big giant set - from one machine to the next to the next. Keep reps at 12, nothing forced or to failure.

This will give you a chance to evaluate her strength and also her coordination etc. Get the form right before you increase the weight. Once you think she's pretty ok (should be about 5/6 session) then instead of doing it as a circuit to 3 x sets on each machine and start increasing weight so rep range is 8-12 (pyramid sets). Also introduce something for abs here....the ladies love to do things for abs lol. One the next session do the same but in reverse order. This just changes things about.

OK if she's still with you after a 3 weeks then devise a full body circuit based more around free weights but no complex lifts so -

DB Flies
Side Laterals
BB Row
DB Curls
OH DB Extensions
Leg Press
Lunges - Static
Seated Calves or leg press toe presses

Again as a circuit then as above!

This all seems long winded but it serves many purposes. As mentioned it give you a chance to evaluate how she s with weights. It also will get her used to using machines which often look formidable when you don't know what they are for. It is also easier to adjust weight on machines. The repatition will familiarise her with everything and because it will be more familiar she will be more comfortable and her confidence will increase. There is less chance of injury o machines because of the fixed plan of movement. In my experience MANY females are just scarily weak so really start light.

After you have done the 2nd free weight base circuit she will have built up a small catalogue of exercises, 2 for each bodypart. If you then want to go to a 3 day split then you will only have to add one or two more for each day. This way she will not be overwhelmed with loads of new things to learn and again she will feel more confident.

Thanks for the reply Elfin, not sure if i was clear in my original post, all the exercise she is going to be doing is from home so she no access to machines, i work along way from where we live and go to the gym at lunch but she is unable to as works away in the other direction until late so gym is not possible for her, we have dumbbells at home and space to exercise but she is in need of a basic routine she can attempt in her free time at home she could do 3-5 times per week.

Many thanks again
Matt

Ok sorry my fault I missed that bit. Well just follow the princicples using the equiptment that you have!

Exercise per body part -
DB Rows
Flies
Shoulder Press
DB Squats
Walking Lunges
Stiff Legged deadlifts
DB curls
Skull Crushers
3 x 8-12

Then you could change to something like
DB Pullovers or (better still invest in an over the door chin bar and incoporate chins, assisted at 1st or negatives)
DB Press
Side Laterals
Bulgarian Squat
Sumo Squats
Step Ups
Concentration Curls
Kick Backs
3 x 8-12

And then take it from there. Don't forget things like push ups, chair tri dips, sissy squats and then use some imagination and lying ham curls can be done lying prone on a bench with a dumbell between the feet. The same thing for leg extentions but sat on a chair.

"Toning up" is a misunderstood term by many. Most women want the athletic look so they don't have flabby thighs and arms especially in the tricep area. This is only achieveable through growing the muscle and dropping bodyfat yet many women shy away from weight training because they don't want muscle and end up just doing cardio, hence they look "skinny" with little shape. The problem training at home is it will be harder to achieve the look she wants but it's not impossible but will mean HARD work and determination and she really needs to push herself.
 
Without sounding like I'm having a go but even in your post I'm reading obstacles....."works until late" (many gyms open 6am-11pm 7 days a week!!) "has no time to go to the gym in the week".....if she has time to work out at home then she could have time to call in the gym on the way home from work/way into work. It might mean sacrificing a little time in bed or other leisure time but if she really wants to change her body then she needs to put the time in, and don't forget diet is just as important. No good working on one half of the solution.
 
Seriously give joining a gym some consideration as she will have access to more equipment and will find sticking to an exercise plan easier and more encouraging and may even pick up a few more ideas.
 
AS for routines for females.....we are quite capable of training the same way as men

kitty
 
 
AS for routines for females.....we are quite capable of training the same way as men

BUT... most don't like to ;-) Only the odd-bods like you and me lol

flick161

kitty
 
 
AS for routines for females.....we are quite capable of training the same way as men

BUT... most don't like to ;-) Only the odd-bods like you and me lol

Oh don't I know that LOL!! It was just a comment to let him know that we aren't any different in what can and can't be done.....personal preferences aside