Unconsistent workout routine

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Unconsistent workout routine
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Unconsistent workout routine - Apr. 23 2008 10:12:55

Elsa

Posts: 255
Joined: Mar. 13 2008
From: Norway
Status: offline

Got a friend of mine I play squash with 1-2 every other week. She sometimes joins me to the gym after, but don't know much of what to do when there and has asked me for guidance. I said I would set up a routine for her to do as it would save me breaking up my own workout with long breaks....

My thought is that since she is only there every now and then a full body routine would be the best. With the equipment available I've set up following routine. Feedback would be much apprisiated:

LEG
Deep squats w/DB: 3x12
Lunges w/DB: 2x12
CHEST
Chestpress machine: 3x12
BACK
Pulldown machine: 3x12
Lat raise Swiss ball: 2xmax
SHOULDERS
Military press DB(Or machine?): 3x12
ABS
Situps swiss ball: 3xmax
Static ab-work like the pilates V-position: 2xmax time

Maybe 1 extra set with about 20 reps first to warm up?
Thought about adding arms, but she is more focused on abs than anything else I think, and it is covered in compound movements anyway... by doing freestanding legwork and using swissball i was thinking she'll cover her abs and core muscles....

Does this sound like an OK routine to do for someone who only goes once a week max?

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RE: Unconsistent workout routine - Apr. 23 2008 12:06:34

Imsimon

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Joined: Apr. 16 2006
Status: offline

on the whole yes its fine as long as she understands shes not going to get quick and incredible results
are there many free weights at this gym? if so i would try and use them where possible i.e. DB bench press instead of chest press machine. If she is mainly after abs is she also doing plenty of cardio? if not with that workout shes never really going to be seeing them unless she has been given fantastic genes!
depending on how long you/she wants to be in the gym could also add some arms?

hope that helps

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RE: Unconsistent workout routine - Apr. 23 2008 12:29:48

Elsa

Posts: 255
Joined: Mar. 13 2008
From: Norway
Status: offline

Cheers.... to be honest, I don't think she's focused on a specific goal, but every time we're there she's asking me what to do next, what excersice to do for this and that(mainly abs) and she don't know how to fill up the time which again affects my workout, because I have to stop and show her around and if I don't she looses interest.

I want her to feel she is achieving something while there and become more independent and focused. I'm hoping that will make her more dedicated in the long run and understand that with some more dedication she'll achieve more results....

For a beginner the free weights are fine (only up to 10 kg) and there is only a flat bench. The swiss ball are in a different area and you cannot take DB's to where the swissballs are.... risk assessments...

I'll move away from the machines all together then where it's possible and add in biceps curl and kickbacks to do if she has extra time. She does do some cardio through the week.

Cheers

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