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Workout for my girlfriend

CeilingStar

New member
Registered
Joined
Apr 26, 2009
Messages
337
Up until 2yrs ago my girlfriend was always playing sports and lifting, but then started a fulltime job and stopped. Since then she said she gained some weight. I met her a few months ago and now she wants to get back in shape. Her goals are to lose some weight and tone up.

Which of these looks better? both will have 3 days of cardio a week

Day 1 (legs, chest, arms)
squat
bench press
leg ext.
trcep pushdown
curl

Day 2 (legs, back, shoulders)
squat
pull down
straight leg deadlift
shoulder press

or

Workout 1
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout 2
3x5 Squat
3x5 shoulder Press
5x3 Power cleans
 
She will be doing some cardio after lifting, and cardio on non workout days so it woud look like: Mon:lift Tues:cardio wed:lift thurs:cardio fri:cardio

She is not on a strict diet where she has her meals set but she has 3-4 small meals a day. She wants to lose 20-25lbs, but she honestly only has 10-15lbs to lose.


She just doesn't feel good or in shape because she is not where she use to be
 
why are you doing legs twice? where is the recovery time? My second comment is why such low rep? If she's been out of the game for a while, I'd say start with the 10-12 range and go from there alternating heavy and light weeks.
 
The reps are low in the 2nd workout because its the starting strength program. But, she went to the gym lastnight and did the 1st workout which was: squat, DB bench, leg press, curl, rope pushdown, cable curl. Alll at 3-4 sets of 10.

Should she only squat once a week?

Maybe instead of squatting 2x week the 2nd day she can deadlift, then do back and shoulders.
 

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