- Joined
- Aug 30, 2007
- Messages
- 2,134
Any input would be much apprecited ladies.
The goal here is to lose fat make lean gains, I left out cardio here, however, she will be doing it on a empty stomach 3x week. Lets please consider diet and supps are in check, just looking for advice for her gym routine.
Quick stats:
135LBS / 28 YR / small waist (little thick thighs, but there nice
)
She has done T3 & Anavar before (for about 3 months)
Thank you ladies in advance!!!!
Chip
Monday: Legs & Hamstrings
Legs:
Squats 4x 12,8,5,3
leg extensions 4x10-12
lying leg curls 4x 10
Inner & Outer Thigh’s
Seated calf raises 3 x 12-15
Stomach / Abs
Tuesday / Wednesday OFF ( 2 12 hour shifts)
Thursday: Chest / Shoulders / Triceps
Chest:
Bench Press 3 x 10-12
Incline Flyes 3 x 10
Pec deck 3x 10
Shoulders:
Lateral raise 3x10
Shoulder press 3x10-12
Front Raises 3x 10-12
Triceps:
V-Bar Pushdown 4 x 10-12
Tricep Kickbacks 3 x 10-12
Friday OR Saturday
Back & Biceps
Seated rows 4x10
Lat Pull downs 3x10
Rear Delts 3 x10
Biceps:
Concentration curls 3x10
EZ Bar Curls 3x10
The goal here is to lose fat make lean gains, I left out cardio here, however, she will be doing it on a empty stomach 3x week. Lets please consider diet and supps are in check, just looking for advice for her gym routine.
Quick stats:
135LBS / 28 YR / small waist (little thick thighs, but there nice
She has done T3 & Anavar before (for about 3 months)
Thank you ladies in advance!!!!
Chip
Monday: Legs & Hamstrings
Legs:
Squats 4x 12,8,5,3
leg extensions 4x10-12
lying leg curls 4x 10
Inner & Outer Thigh’s
Seated calf raises 3 x 12-15
Stomach / Abs
Tuesday / Wednesday OFF ( 2 12 hour shifts)
Thursday: Chest / Shoulders / Triceps
Chest:
Bench Press 3 x 10-12
Incline Flyes 3 x 10
Pec deck 3x 10
Shoulders:
Lateral raise 3x10
Shoulder press 3x10-12
Front Raises 3x 10-12
Triceps:
V-Bar Pushdown 4 x 10-12
Tricep Kickbacks 3 x 10-12
Friday OR Saturday
Back & Biceps
Seated rows 4x10
Lat Pull downs 3x10
Rear Delts 3 x10
Biceps:
Concentration curls 3x10
EZ Bar Curls 3x10