hey ladies - need advise for supporting my G\F

[hwood]

My girlfriend has decided to begin weight training. She is 42, good shape from tennis and excellent health. She wanted me to design a good beginner program for her. Goal is definitely more figure oriented, not BB.

I was going to start her on a M\W\F all body workout however she definitely wants to do a split. I come up with the following M\W\F split (1 bodypart per week) or a M\T\T\F (2 bodyparts per week). Any advise would be greatly appreciated.



Option 1:

Monday - Quads, Hams, Calves
* Squats - warm-ups, 3x15,12, 8
* Leg extension – 2x10
* Stiff leg deadlift – 2x10
* Leg curl – 2x10
* Standing calf raise – 3x12

Wednesday - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 3x15, 12, 8
* Flat flyes – 2x10
* D\B press - 1 warm-up, 3x10
* Lateral flyes – 2x10
* Rear delt machine – 1x10
* Tricep pushdowns - 1 warm-up, 3x10, 8, 6
* Lying tricep extensions – 2x10

Friday - Abs, Back, Bis
* Rope crunches - warm up, 3x15
* Lat pull down - warm-ups, 3x15
* Bent-over rows – 3x10
* Standing BB curls - warm up, 3x10
* Concentration curl – 2x10, 8

__________________________________________________________________

Option 2;


Monday – Lower Body
* Squats - warm-ups, 3x15,12,8
* Leg extension – 2x10
* Stiff leg deadlift – 2x10
* Leg curl – 2x10t
* Standing calf raise – 3x12

Tuesday-Upper Body

* Lat pull down - warm-ups, 3x15
* Bent-over rows – 3x10
* Incline press - warm-up sets, 3x15,12,8
* Flat flyes – 2x10
* D\B press - 1 warm-up, 3x10
* Lateral flyes – 2x10
* Tricep pushdowns - 1 warm-up, 3x10,8,6
* Lying tricep extensions – 2x10
* Standing BB curls - warm up, 3x10
* Concentration curl – 2x10,8

Wednesday – Rest

Thursday – Lower again

Friday – Upper again

 

[Sassy]

Workout looks good... don't forget about her diet. That's another major link to reaching her goals. What do you have planned for her diet?

 

[hwood]

Workout looks good... don't forget about her diet. That's another major link to reaching her goals. What do you have planned for her diet?

Thanks Sass - did you suggest Option 1 or Option 2 for a beginner?

Diet:

She has 3 kids so she eats what they do but they eat pretty healthy. Something like:

Breakfast shake - 30 g protein, banana, cup of oats
Mid-AM - protein bar
Noon - Turkey Sandwich or Samari Sam's
Mid-afternoon: Nuts
Dinner - Chicken and Salad, Baked Potato

 

[lynx]

Thanks Sass - did you suggest Option 1 or Option 2 for a beginner?

Diet:

She has 3 kids so she eats what they do but they eat pretty healthy. Something like:

Breakfast shake - 30 g protein, banana, cup of oats
Mid-AM - protein bar
Noon - Turkey Sandwich or Samari Sam's
Mid-afternoon: Nuts
Dinner - Chicken and Salad, Baked Potato

Personally I would opt for #1. How well does she know the movements and form? Option 2 seems like there's too much to squeeze in.

What are her stats?
Without knowing her I'd say her diet looks decent. I'd eat more food. I'd add in some protein with the mid-afternoon snake and maybe a protein shake after dinner. (I LOVE Samurai Sam's! I get a double steak yaki soba. YUM YUM! Well when we get to a place where there is one.)

Does she have a goal contest in mind? Or is this just to look a certain way?

 

[hwood]

Thank you lynx. I will have here add the protein however she is very concerned with adding fat. I will be be here trainer at least until I piss her off. She is 5'3, 103 lbs, and 44 age.

No contest just wants the fitness contest look - like the girls in the banners, you know?


Thanks for you input. Rock.

__________________________

Personally I would opt for #1. How well does she know the movements and form? Option 2 seems like there's too much to squeeze in.

What are her stats?
Without knowing her I'd say her diet looks decent. I'd eat more food. I'd add in some protein with the mid-afternoon snake and maybe a protein shake after dinner. (I LOVE Samurai Sam's! I get a double steak yaki soba. YUM YUM! Well when we get to a place where there is one.)

Does she have a goal contest in mind? Or is this just to look a certain way?

 

[lynx]

Thank you lynx. I will have here add the protein however she is very concerned with adding fat. I will be be here trainer at least until I piss her off. She is 5'3, 103 lbs, and 44 age.

No contest just wants the fitness contest look - like the girls in the banners, you know?


Thanks for you input. Rock.

__________________________

Is she worried about adding in protein and any additional fat that might come with it, or is she thinking by eating more (i.e. protein) she'll get fat?

I noticed my body transform when I started eating more protein. I never really tracked my calories. I REALLY noticed when I ate a can of tuna 4 times a day, 14 egg whites in the morning and 4 grilled chicken patties at dinner. (Ah, dorm life. )

Does she freak out if she gains weight? If so I wouldn't let her weigh but once a week but instead take progress pictures and maybe some measurements. If she does start to gain some muscle the scale might sabotage her and mess up her thinking.

Good luck.

 

[mature muscle]

hey hwood good deal i got my wife into the weights about a year ago she doing great. she was more a cardio nut before. have not heard from you in a while hope things are will in your life.

 

[hwood]

Lynx - yeah she obsesses over slightest bulge yet will eat bowl of ice cream every night. Amazing metabolism. She had mild eating disorder 5 years back however was more unhappy life issues. Because of this I keep very close eye on her. No scales in house any more. She has unbelievable thigh and calf development (years of tennis, dance and gymnastics) so she should do well.

Hey Mature - good to hear from you. Yeah mine girl used to run and play tennis for 3-4 hours at a time. I think this will fit more nicely with her goals and lifestyle now. Drop me a note and let me know how you been sometime.

Cheers