yeahsanta
New member
- Awards
- 0
Im looking to get my girlfriend set up on a work out routine for beginners. Her goal is to lose weight that she has put on throughout college. She is 4'11" and 118lbs currently. This is a plan that I found at the University of Arkansas, Medical Sciences webpage... Im having a bit of trouble understanding it though...
3 Day Female Split:
This program is designed for three (3) sessions per week with the ability to train two consecutive days if needed with sessions I and II. Session III should always be preceded AND followed by a day off since it is a full body workout. The workouts are divided into 3 different sections with each section targeting different muscle groups. Be sure to follow all guidelines exactly for best results. If you are just beginning a resistance training program DO NOT perform movements marked (*) until the fourth week of training.
Approximate Time Required: 50 minutes
Warm-up: 5 minutes (your choice of cardio)
Additional warm-up listed below
Cool-down: Included in program
Rest Intervals (between sets) 45 seconds – weeks 1, 2 and 3
30 seconds – week 4 and following
Rest during abdominal training is noted below
MHR: Maximum Heart Rate (220-your age)
Session I: Chest, shoulders, hamstrings, abs, triceps
Warm-up: one set of 15-20 reps on chest press with a light weight
Chest Press (5) 12-15 reps
Pec Fly (5) 12-15 reps
Complete this circuit two (2) times following the appropriate rest schedule
Shoulder Press (7) 12-15 reps
Rear Deltoid (7) 12-15 reps
Complete this circuit two (2) times following the appropriate rest schedule
Hamstring Curl (1) 12-15 reps
Glute Machine (4) 12-15 reps / each
Outer Thigh (3) 15-20 reps
Complete this circuit two (2) times following the appropriate rest schedule. If you are a beginner complete only one (1) circuit for the first three (3) weeks.
Vertical Knee Raise (20)* 10-15 reps
Stability Ball Crunch* 15-20 reps
Ab Crunch Machine (9) 15-20 reps
Go from one movement to the next as quickly as possible. Follow the appropriate rest schedule AFTER completing the circuit. Perform two (2) circuits
Triceps Extension (8) 12-15 reps
Triceps Pressdown (6)* 12-15 reps
Complete this circuit two (2) times following the appropriate rest schedule.
Session II: Back, biceps, quadriceps (front of thigh)
Lat Pulldown (6) 12-15 reps
Row (6) 12-15 reps
Complete this circuit two (2) times following the appropriate rest schedule.
Arm Curl (8) 12-15 reps
Hammer Curl (FW)* 12-15 reps
Complete this circuit three (3) times following the appropriate rest schedule. If you are a beginner perform only two (2) circuits for the first three (3) weeks.
Knee Extension (single) (1) 12-15 reps / each
Inner Thigh (3) 15-20 reps
Leg Press (2) 15-20 reps
Complete this circuit three (3) times following the appropriate rest schedule. If you are a beginner perform only two (2) circuits for the first three (3) weeks.
Back Extension or Hyperextension (9) 15-20 reps
Perform three (3) sets of this movement following the appropriate rest schedule. If you are a beginner perform only two (2) sets.
Cardio (your choice) 5 minutes @ 65-70% MHR
5 minutes @ 60-65% MHR
Session III: Full Body
Circuit A:
Perform one (1) set of 12-15 reps of each movement. Go from one movement to the next as quickly as possible with no rest. After completing the circuit rest one (1) minute. Go to “Circuit B”.
Chest Press (5)
Hamstring Curl (1)
Row (6)
Knee Extension (1)
Pec Fly (5)
Leg Press (2)
Lat Pull (6)
Shoulder Press (7)
Arm Curl (8)
Triceps Pressdown (6)
Circuit B:
Same guidelines as “Circuit A”.
Outer Thigh (3)
Chest Press (5)
Inner Thigh (3)
Row (6)
Glute Machine (4)
Rear Deltoid (7)
Hamstring Curl (1)
Triceps Extension (8)
Circuit C:
Perform one (1) set of 15-20 reps of each movement. Go from one movement to the next as quickly as possible with no rest. After completing the circuit rest one (1) minute. Go to “Circuit D”.
Outer Thigh (3)
Glute machine (4)
Inner Thigh (3)
Leg Press (2)
Shoulder Press (7)
Arm Curl (8)
Circuit D:
Perform this circuit two (2) times with as little rest as possible. 15-20 reps per movement.
Back Extension (9)
Vertical Knee Raise*
Hyperextension*
Ab Crunch Machine (9) or Stability Ball Crunch
Finish with five (5) minutes of cardio @ 60-65% MHR
Im a bit unfamiliar with circuit training, and what i'd like to know is if this is a solid routine for a beginner? Is the number in the captions the amount of sets??? How exactly does one go through a "circuit"? Could someone lead me through this a bit... Thanks for you time and patience.
3 Day Female Split:
This program is designed for three (3) sessions per week with the ability to train two consecutive days if needed with sessions I and II. Session III should always be preceded AND followed by a day off since it is a full body workout. The workouts are divided into 3 different sections with each section targeting different muscle groups. Be sure to follow all guidelines exactly for best results. If you are just beginning a resistance training program DO NOT perform movements marked (*) until the fourth week of training.
Approximate Time Required: 50 minutes
Warm-up: 5 minutes (your choice of cardio)
Additional warm-up listed below
Cool-down: Included in program
Rest Intervals (between sets) 45 seconds – weeks 1, 2 and 3
30 seconds – week 4 and following
Rest during abdominal training is noted below
MHR: Maximum Heart Rate (220-your age)
Session I: Chest, shoulders, hamstrings, abs, triceps
Warm-up: one set of 15-20 reps on chest press with a light weight
Chest Press (5) 12-15 reps
Pec Fly (5) 12-15 reps
Complete this circuit two (2) times following the appropriate rest schedule
Shoulder Press (7) 12-15 reps
Rear Deltoid (7) 12-15 reps
Complete this circuit two (2) times following the appropriate rest schedule
Hamstring Curl (1) 12-15 reps
Glute Machine (4) 12-15 reps / each
Outer Thigh (3) 15-20 reps
Complete this circuit two (2) times following the appropriate rest schedule. If you are a beginner complete only one (1) circuit for the first three (3) weeks.
Vertical Knee Raise (20)* 10-15 reps
Stability Ball Crunch* 15-20 reps
Ab Crunch Machine (9) 15-20 reps
Go from one movement to the next as quickly as possible. Follow the appropriate rest schedule AFTER completing the circuit. Perform two (2) circuits
Triceps Extension (8) 12-15 reps
Triceps Pressdown (6)* 12-15 reps
Complete this circuit two (2) times following the appropriate rest schedule.
Session II: Back, biceps, quadriceps (front of thigh)
Lat Pulldown (6) 12-15 reps
Row (6) 12-15 reps
Complete this circuit two (2) times following the appropriate rest schedule.
Arm Curl (8) 12-15 reps
Hammer Curl (FW)* 12-15 reps
Complete this circuit three (3) times following the appropriate rest schedule. If you are a beginner perform only two (2) circuits for the first three (3) weeks.
Knee Extension (single) (1) 12-15 reps / each
Inner Thigh (3) 15-20 reps
Leg Press (2) 15-20 reps
Complete this circuit three (3) times following the appropriate rest schedule. If you are a beginner perform only two (2) circuits for the first three (3) weeks.
Back Extension or Hyperextension (9) 15-20 reps
Perform three (3) sets of this movement following the appropriate rest schedule. If you are a beginner perform only two (2) sets.
Cardio (your choice) 5 minutes @ 65-70% MHR
5 minutes @ 60-65% MHR
Session III: Full Body
Circuit A:
Perform one (1) set of 12-15 reps of each movement. Go from one movement to the next as quickly as possible with no rest. After completing the circuit rest one (1) minute. Go to “Circuit B”.
Chest Press (5)
Hamstring Curl (1)
Row (6)
Knee Extension (1)
Pec Fly (5)
Leg Press (2)
Lat Pull (6)
Shoulder Press (7)
Arm Curl (8)
Triceps Pressdown (6)
Circuit B:
Same guidelines as “Circuit A”.
Outer Thigh (3)
Chest Press (5)
Inner Thigh (3)
Row (6)
Glute Machine (4)
Rear Deltoid (7)
Hamstring Curl (1)
Triceps Extension (8)
Circuit C:
Perform one (1) set of 15-20 reps of each movement. Go from one movement to the next as quickly as possible with no rest. After completing the circuit rest one (1) minute. Go to “Circuit D”.
Outer Thigh (3)
Glute machine (4)
Inner Thigh (3)
Leg Press (2)
Shoulder Press (7)
Arm Curl (8)
Circuit D:
Perform this circuit two (2) times with as little rest as possible. 15-20 reps per movement.
Back Extension (9)
Vertical Knee Raise*
Hyperextension*
Ab Crunch Machine (9) or Stability Ball Crunch
Finish with five (5) minutes of cardio @ 60-65% MHR
Im a bit unfamiliar with circuit training, and what i'd like to know is if this is a solid routine for a beginner? Is the number in the captions the amount of sets??? How exactly does one go through a "circuit"? Could someone lead me through this a bit... Thanks for you time and patience.