training ? for my wife [Forum Archive]

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training ? for my wife

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Posted by: fireball

i am looking for advice with a routine for my wife. she is trying to get more defined and shed the excess bodyfat off her arms and leggs. she is able to workout three x a week plus cardio another three x. can someone give me advice on a routine? thanks!

Posted by: PreMier

90% of that will be diet.. just so you know, so thats the first place I would start.

if she is going 3x's a week, she could to a push/pull split, or an upper/lower/full body day. then some hiit cardio afterwards

Posted by: fireball

right now she is working legs one day and upper body another day. doing three workouts a week alternating legs with upperbody. the problem is the full upperbody workout is taking way too long. i have told her to split it up and be more intense with the workout. to not do as many excersises in one day.

Posted by: PreMier

so do a push pull. chest/shoulder/tricep - back/rhomboid/bicep - legs

or alternating days like upper a(emphasis on vertical)/b(emphasis on horizontal) - lower a(quad dominant)/b(ham dominant)

Posted by: fireball

what do you suggest the rep/set range be? she does not want to add alot of muscle, just define mainly.

Posted by: PreMier

i take it your a man(i mean having a wife and all).. tell me, how easy is it for you to gain muscle? and you have how much more testosterone in your body vs. your wifes?

thats what i thought.. she wont gain muscle all that easy unless she is a genetic freak, or on anabolics

do an advanced search in the journal section for push/pull split. then look at some of the journals to see what others are doing for ideas.

Posted by: danzik17

Quote:

Originally Posted by PreMier

i take it your a man(i mean having a wife and all)

We can dream.

Posted by: Tatyana

If she is new to training, then one set is just as effective as doing three sets (recent journal study, I could dig out the reference for those that are interested).

I would have her doing an all over body workout, back to basics with the compounds for a few months

Military press
Bench Press
Dead Lifts
Squats
AND/OR
Leg Press

Abs on a roman chair on decline bench

And as women like doing legs, alternating workouts have her add in leg extensions/leg curls, lunges, calves

As she gets into it, add a few isolation exercises for arms, chest and shoulders.

Have her avoid all the machines for awhile, especially those butt blasters, adductors and abbductors

x
x
x

T

Posted by: Double D

Try supersetting, active rest, circuit work.....etc...

Keeping that heart rate up will help burn more calories. But in the end it has to do with what she puts in her mouth, best of luck.

Posted by: Witchblade

Quote:

Originally Posted by Double D

Keeping that heart rate up will help burn more calories. But in the end it has to do with what she puts in her mouth, best of luck.

That sounds so very bad.

Posted by: Double D

I always use a good underlying motivation.....

Posted by: IRONBULL05

I would keep her reps in the 10-15 range to start with lt weights,but emphasize on the cardio more.You could get her an Elliptical trainer.They are great at burning calories and have no impact.

Also.stair climbing is a great way to burn calories and tone up.

And as stated,diet will be a key factor in this.

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