your workout programs...

[pump]

Hey girls, my girlfriend has been asking me to write her a program, any input from you regimine would be helpful. (what do you do)

[thediabolical]

would that not all depend on what your gf is trying to achieve...lose weight, gain muscle mass, stay toned?

[pump]

Hey, I'm sorry... that was kind of a dumb question- She is really lean and already in great shape. She works our about 5x a week already (weights on 4 of them and cardio everyday). She just wants to switch up her program because she has been on hers for a while.

Don't ask me to post her's because it is really basic and she needs a new one entirely

She needs one that will let her get more cut and tone without gaining any mass...

[pump]

Here is what I have for her. I dound it in the members workouts for "Miss Farts" I changed the reps a little big higher on this one though...


Monday:

Chest/Tri’s/Abs

Incline Bench: 3 sets x 8-15 reps each
Dips/Pushups Superset: 3 sets x as many reps as possible

Close Grip Bench: 3 sets x 8-15 reps
Extensions (use rope): 3 sets x 8-15 reps
Abs

Cardio: Elliptical – 20 minutes

Tuesday

Legs

Squat: 3 sets x 8-15 reps each
Leg Press: 3 sets x 18 reps each
Leg Extension: 3 sets x 8-15 reps each
Leg Curl: 3 sets x 8-15 reps each
Lunges: 3 sets x as many as possible

Wednesday

Shoulders

Side Dumbbell Raises: 3 sets x 8-15 reps each
Front Raises: 3 sets x 8-15 reps each
Rear Dumbbell Raises: 3 sets x 8-15 reps each
Abs

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 8-15 reps
Close Grip Seated Row: 3 sets x 8-15 reps
Pullovers: 3 sets x 8-15 reps

Cable Curl: 3 sets x 8-15 reps
Incline Dumbbell Curl: 3 drop sets x 8-15 reps
Abs

Cardio: Stair climber – 20 minutes

[thediabolical]

From the program above your gf has a good start...more reps and less weight. Keep reps to 12-15 a set; increase to 4 sets...and only 30 seconds resting time between sets. This will burn more calories for her. And have her decrease what she normally lifts by 20%...but increase weights from set to set. Plus using the cable machine & free-motion weight machines help for being more cut. For cardio, increase to 30-45 minutes. All this will really cut her up fast. And may I ask, what supplements are beening taken by her?