Full body routine, machines only?

Re:Full body routine, machines only? (hififi)

Mon, 02 Nov 2009 21:08:06 GMT

Mmm, looks like a great set of WO's there, I'd enjoy those, nicelt balanced
xx

Re:Full body routine, machines only? (ReRaise)

Mon, 02 Nov 2009 14:42:37 GMT

Thanks for the replies ladies.

As it was a few days before I got a reply to my post I kind of winged it a bit. I came up with a full body routine for her, and we went to the gym and it seemed ok. But then afterwards I had 2nd thoughts and decided against the full body routine for her for a few reasons...mainly being:

Sometimes she'll be going to the gym on consecutive days

The routine seemed to take a bit too long if she was to get abs done and cardio. So heres what I came up with for her, and she's really enjoying it so far. Any feedback would be appreciated.

Day 1- Chest/tri's/Abs followed by 20-30 mins cardio.
Pushups 3x10
Chest Press Machine 3x10
Flye machine 3x10

Straight bar pushowns 3x10
Bench dips 3x10

Ab work

Day 2- Legs/Shoulders- followed by 20-30 mins cardio
Leg Press 3x10
Leg Extension 3x10
Ham curl 3x10
Calf Raise 3x15

Shoulder Press machine 3x10
DB lateral raise 3x10
BB front raise 3x10

Day 3- Back/Biceps/Abs- followed by 20-30 mins cardio
Lat Pulldown 3x10
Seated Cable Row 3x10
One arm DB Row 3x10

BB Curl 3x10
DB Curl 3x10

Ab work

Re:Full body routine, machines only? (ElfinTan)

Thu, 29 Oct 2009 13:11:36 GMT

I personally ALWAYS start newbie ladies off on full body machine based workouts. They require less coordination and have a lower injury risk factor than free weights, it is easier to alter the weight, are easier to teach and require less information retention for correct and safe form for a new comer. Things like deadlifts, squats, bench press are very technical lifts and require a resonable amount of strength and body awareness to do correctly and safely and really should not be given to beginners (most women I have trained would not even have been able to safely bench the bar). Fact is many 'experienced' gym goers don't perform them correctly so have little chance of showing them to a newbie or having the teaching skills to correct them.

Pick 1 machine per body part.
Do it for 3-4 weeks.
Really concentrating on slow strict movement.
Then change to a more dumbell based workout again 1 exercise per bodypart.
Do it again for 3-4 weeks.
Now assess your lasses progress and decide if a different more traditional split would be suitable and take it from there. If you think she is well coordinated and has built up a basic ability then perhaps look at introducing STARTING to learn the 'big 3' and more complex compounds.

Don't think I'm thinking your lass or any other is an idiot as I would do EXACTLY the same with a newbie bloke :0)

Re:Full body routine, machines only? (Hazel)

Thu, 29 Oct 2009 11:08:05 GMT

The exercise routines don't need to be different for male/female, just the weights. To start keeping a simple full body workout will increase her strength, get the form right and then no doubt she will progress to free weights when she is more confident. Give it six weeks, then change the exercise plan.

Re:Full body routine, machines only? (hififi)

Wed, 28 Oct 2009 22:47:16 GMT

Hello

Course machines are fine to start esp till she gets confidence up.
Just transpose all free weight exercises that you can to the machines:
Chest press/ Peck Deck Fly/ Fly's on exercise ball/ 1 arm chest press on excercise ball (great 1 4 hitting core also)/ Press Ups/ Seated row (narrow and wide grip)/ assisted wide grip pull ups?/ Tri-cep push down(usually seated machine)/ DB Bicep curls but half pace if DB's too light/same with tricep reverse ext/ leg ext/ seated or lying leg curl?/ DB squats or single legged/ walking lunges
Not exhaustive but some ideas?
xx

Full body routine, machines only? (ReRaise)

Fri, 23 Oct 2009 15:05:00 GMT

Hello all,

I'm aware that there are a million threads started about guys wanting a routine for their girlfriend, and I bet it gets a bit boring for you ladies to hear all the time...but please bare with me. (I think I've read all the 'routine for my girlfriend' threads over the last few days).

My gf is joining my gym tomorrow, and I'm trying to devise her a program, combining weight training and cardio. Will probably give her a full body routine 3 x a week, with cardio on the same day after weights, with additional spin classes etc on other days.

I know that her routine can be similar to mine, however the problem is that the routine will mainly have to cosist of machines as oppose to free weights. This is because the weights room at my gym is upstairs, and all cardio and machines are downstairs, with a small area with light dumbells. I know that at the start at least, she won't want to venture upstairs to the weights room, which is occupied by predominantly men. I'm sure eventually she will, but to start off with I think she'd prefer to be downstairs.

So this means that the basics, such as squats, deadlifts, SLDL, bench press are not an option.

Is it possible to have a full body routine with just machines, ie chest press machine, shoulder press machine, Leg press machine etc as oppose to free weights? i can probably include light dumbell work, but the majority of the routine will have to be machines. But is this likely to make much difference to how well she progresses?

Please forgive the lengthy post, but I've been tearing my hair out. I've written routines for friends in the past with ease, but this has always been mainly free weights and for men.

If anybody could give an example of a full body routine that is mainly machines that would be a HUGE help also.

Many thanks!