Workout for Girlfriend

[Derek]

My Girlfriend is ready to get back to the gym and I was thinkiing about having her do DC training is this okay? Her goal is to lose weight and tone up.

 

[maxsupplements]

dc?

I thought that dc's principles are for bulking, not cutting and toning. I would think that she should be doing hi reps and low weight. also followiong some sort of cardio program where she would be getting to her target heart rate for a period of time would probably help her fat burning capabilities. say start with like 20 minutes on the elliptical until she gets a tolerance to the exercise.

 

[Derek]

hmmm high reps for cuts and tone?? Isnt that a myth? She wants to buid muscle.. She likes to train heavy too!!

 

[maxsupplements]

im not talking like 5 lb'ers. what i mean is target reps to be in the 10-15 range and that if she can hit 15 she should make sure she cannot do 16 with the weight she is workin with. but the cardio is a must. i have a hard time [packin on weihgt and my fiance is the opposite, but she trains hard with lots of cardio. it seems to keep toning her and actually she is gaining weight (muscle). its kinda nice she is becomeing such a hard body. maybe the training pricipoles might work for her but def. not the diet. i have been doing the dc and my weight has increase 12 pds in 10 days. the food is hard to eat all the time.

 

[Derek]

she likes to work with 6-10 reps...

Im just looking for something fresh... what kind of split she should use etc..

 

[Mr Pickels]

my friend is doing DC.... her upper body is starting to catch up with her lower body.... she's not bulking up and looking gross either or whatever people call it

she looks damn good... its working

 

[maxsupplements]

..

if you guys work out together then you could have her doing the dc split. it would give you a spotter also.

 

[Derek]

we dont

 

[maxsupplements]

i made a log

my girl seems to respond to:
mon- bi tri shold.
wed-chest back abs
fri- legs
sat- cardio and maybe some abs
she has done cardio with each session, but a longer one on sat. morn.
I had to make a log for her to follow. she doesnt listen to what i say (training wise)but will listen to what i write.

 

[Derek]

can you write out her program?

Just need a fresh idea...

I had her on

monday push
wednesday pull
friday legs

 

[maxsupplements]

session

db iso. curl 3x10
tri ext. (mach. or rope) 4x8
front shld. raise 3x10
rear delt icarian mach. 3x8

hammer strength chest press 3x10
lat pull dwn (narrow grip) 3x8
db flat bench 3x8
seated row 3x10

donkey calf 3x10-12
leg ext. 4x8-10
squat mach. 4x12-15
hammie mach 3x10 ( dont know what the machine name is.)

abs: weighted ab pull dwn 4x25
crunches w weighted ball above head 2x25
crunches til failure
cardio: elliptuical for 15 min.
treadmill for 10 min.
bike for 5 min.

hope this helps. byu the way, i rotated the exercises once at the 3 week piont, she complained about being bored.

 

[stomper1]

I think Carmen Electra has a new strip aerobics video. I'm thinking about getting it for the old lady.

who knows, I may just do it with her so I can watch

 

[Stroyer]

Training

My wife currently trains Sun-Wed-Fri and does.

Workout a: chest/back/delts/cardio/abs

workout b: arms/hams/quad/calves/abs

She by far has no plans on competing or that nature, just to stay in shape with her tight schedule, and the above workout she loves.