please help my girlfriend

[swsmith21]

my girlfriend is 20 years old weights 115 she is 5'6" and has no body fat at all.. when we go to the gym I dont know how to tell her what to do.. She doesnt want to get big like those bodybuilding girls she just wants to put on a little weight in her ass and legs build an hour glass body and tone up her upper body.. can anyone give her a workout plan that will be perfect for her.. Thanxs in advance for any help anyone can give her....................

[ValeoSalubris]

First off, tell her this, "Women can NOT get as big as those bodybuilder women. Women just don't have the hormones for it. It isn't physically possible without using AAS."

So, she has no need to worry about getting "too big" at all. It's just not possible for females. I'd reccomend Squats and leg presses for legs. Compound exercises will work well for just about anyone.

[Sasaku]

Deadlifts for a hard ass and low reps and heavy weight to keep everything tight

[Old_Fart2]

My wife and I have always done practically the same workouts. The only way a women is going to get huge is to take huge amounts of steroids.

Here's one of my wife's workouts:

Monday:

Chest/Tri’s

Incline Bench: 3 sets x 8-12 reps each
Machine Press: 3 sets x 8-12 reps each
Dips/Pushups Superset: 3 sets x as many reps as possible

Close Grip Bench: 3 sets x 8-12 reps
Extensions (use rope): 3 sets x 8-12 reps

Cardio: Elliptical – 20 minutes

Tuesday

Legs

Squat: 3 sets x 8-12 reps each
Leg Press: 3 sets x 15 reps each
Leg Extension: 3 sets x 8-12 reps each
Leg Curl: 3 sets x 8-12 reps each
Lunges: 3 sets x as many as possible

Wednesday

Shoulders

Side Dumbbell Raises: 3 sets x 8-12 reps each
Front Raises: 3 sets x 8-12 reps each
Rear Dumbbell Raises: 3 sets x 8-10 reps each

Cardio: Stair Climber – 20 minutes

Thursday

Bleachers: Run 5 straight up and back down, rest 1-1/2 minutes, repeat for a total of 5 sets. Then do sprints around the track: sprint the straight part, walk the curve, repeat until you drop.

Friday

Back/Bi’s

Supine Row: 3 sets x 8-12 reps
Close Grip Seated Row: 3 sets x 8-12 reps
Pullovers: 3 sets x 8-12 reps

Cable Curl: 3 sets x 8-12 reps
Incline Dumbbell Curl: 3 drop sets x 8-10 reps

Cardio: Stair climber – 20 minutes

Do this for 8 weeks. As you start keep the reps in the 12 rep range. By the end of the 8 weeks, you should have increased the weight on all the exercises and should be doing around 8 reps.

Check out the thread: Member's Workout Routines

[swsmith21]

thank you so much u made my girlfriend very happy.. Now she doesnt have to do the cheesie videos and she can go to the gym with me.. I dont know how i ever got by with out this site

[recchi_8]

dude, nothing works the ass more than lunges. If your girl wants an ass have her do walking lunges, reverse lunges, lunges on a bosu, single leg lunges. not all at the same time of course but vary the lunge type. Girls usually like to tone up their lower half more than the upper half. Nice calves, legs and ass.

[trixta]

Agreed, lunges are great for overall lower body.

Lunges with shorter steps would work the butt more, whereas longer steps would hit the hams and quads more.