All guy my wife needs a new work out.
current stats 5'6" 136lbs 23% fat.
Goals
Drop from 23% fat to 18%
Tone everything with a little of bit of adding mass also, not to much.
her diet is dialed in. she is willing to go to the gym 5-6 days a week.
She does not use those little silver/color weights. She likes dumbbells the best.
any questions just ask
1. "Dieting" (which is what she has essentially done) is not going to help her lose the fat faster, and may be doing more damage than good. Looks like she has been on "maintenance" calories for the last 5 months, which means that she won't be making progress either way. And having a cheat day every now and then will HELP her!
2. By following a nutrition plan targeted at fat loss, then she can lose that 5% BF easily enough in 10 weeks.
2. There is no such thing as "toning" (I really wish people would stop using that word): "Toning" is either a) losing fat, b) gaining muscle mass, or c) losing fat and gaining muscle simultaneously.
4. She wants to "recomp" (i.e. lose fat and gain muscle). That requires manipulation of diet as the KEY to success. I would suggest a calorie cycling plan: 3-4 days just below or at maintenance, and 1-2 days above maintenance.
5. She doesn't need to do 5-6 days in the gym, 4 days is adequate enough (anything more than that for too long and she will suffer). Just change the exercises, sets, reps, recovery periods up.
6. 4-5 days of cardio is a little much. Increase the intensity, shorten the sessions, and cut back to ~3 days a week.
I would suggest soemthing like this:
Monday - Legs
Tuesday - 20 min HIIT Cardio + Back
Wednesday - DAY OFF
Thurday - 20 min HIIT Cardio + Chest
Friday - Shoulders
Saturday 20 min HIIT Cardio
Sunday - Day OFF
If she's doing compound movements, then she doesn't need to have a separate day for Arms, since they will be getting done with Back and Chest.
Try getting her doing barbell work, as well as dumbbell work (many compound exercises can be done with dumbbells as well as barbells). Pick 3-4 exercises per session, concentrating on using multijoint, compound exercises, and getting her lifting as heavy as she can for 3-4 sets of 6-10 reps with ~1 min recovery between sets.