GF workout routine

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    GF workout routine


    So my girlfriend has just joined the gym. She is going to be doing a lot of the classes offered(Spin, Yoga, etc), but I want to help her develop a weight lifting program as well. Just seeing if someone could help with a simple routine for a girl just to tone up and not really get big. Upper/Lower split?? Any help is appreciated.

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    how about a full body workout?
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    Quote Originally Posted by gotripped View Post
    how about a full body workout?
    Agreed.

    Superset exercises at a moderate intensity.
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    Quote Originally Posted by Gixxer82 View Post
    sex works too.

    anyways.........


    light weight high reps.
    Do you really agree with that method?

    When you say high reps, what rep range are you talking about?

    Whenever I see these women in the gym pushing 20 easy reps without breaking a sweat I can't help but think, "Is that really even doing anything at all?" It looks like all they're really doing is a movement rather than working the muscle.

    I don't disagree with 20 reps that make you sweat bullets because the last 5 reps you had to push yourself; I do squats like that all the time. It's those last few difficult reps that build your muscle tissue.

    The term "light" and "heavy" is all relative. I recommend 12-15 reps of a "difficult" weight; meaning the last few reps should be a struggle. If the woman doesn't have the genetics for a thick build, she won't end up thick. Look at some of us and how hard it is for us to achieve a desired thickness, and we're men!
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    Quote Originally Posted by Irish Cannon View Post
    Do you really agree with that method?

    When you say high reps, what rep range are you talking about?

    Whenever I see these women in the gym pushing 20 easy reps without breaking a sweat I can't help but think, "Is that really even doing anything at all?" It looks like all they're really doing is a movement rather than working the muscle.

    I don't disagree with 20 reps that make you sweat bullets because the last 5 reps you had to push yourself; I do squats like that all the time. It's those last few difficult reps that build your muscle tissue.

    The term "light" and "heavy" is all relative. I recommend 12-15 reps of a "difficult" weight; meaning the last few reps should be a struggle. If the woman doesn't have the genetics for a thick build, she won't end up thick. Look at some of us and how hard it is for us to achieve a desired thickness, and we're men!
    So how many sets per body part would you suggest?
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    i am not sure about this one.

    i'd either guess 3 or 5.
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    For a full body workout I would suggest 5 sets with compound movements for legs that incorporate both the hams and quads, for a routine that is split for lower/upper (what I recommend) I would keep it between 4-5, spliting apart the hams and quads into seperate muscle groups. I'm going to suggest something like this:

    Mon- Upper

    Wed- Lower

    Fri- Upper

    Mon- Lower

    Rinse and repeat. Just rotate betwee Upper and Lower for each workout, 3x a week. Moderate cardio after each session of lifting.

    Badda bing, badda boom. You've got yourself a hottie.
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    i hate light weights and multiple reps ...... i do small sets of heavy weights.

    im with irish cannon, who likes doing 20 - 30 sets of 50 lbs. on a leg press ZzZzZzZzZzZzzzz i see that stuff all the time.
  

  
 

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