How does this 2-Day split look for my g/f...

**drew.haynes** · 07-17-2005, 07:12 PM

My g/f is gonna start lifting soon. I wrote up this possible 2-Day split for her... 1 day upper and one day lower. The upper days are on a 3-week rotation of 2 of 3 groups per week... see below.

Week 1
D1: Chest Back
BB Bench: 2 Sets
Inc DB Bench: 2 Sets
Pulldowns: 2 Sets
Machine Rows: 2 Sets

D2: Legs Abs
Squats: 3 Sets
Deads: 1-2 Sets
Seated Calf Raises: 2 Sets
Standing Calf Raises: 2 Sets
Leg Raises: 1 Set
Inc Crunches: 1 Set

Week 2
D1: Chest Shoulders Traps
BB Bench: 2 Sets
Inc DB Bench: 2 Sets
DB Shoulder Press: 2 Sets
Shrugs: 2 Sets

D2: Same as week 1, day 2

Week 3
D1: Back Shoulders Traps
Pulldowns: 2 Sets
Machine Rows: 2 Sets
DB Shoulder Press: 2 Sets
Shrugs: 2 Sets

D2: Same as the other Day 2s.

So how's it look? I thought that 3 week rotation would help out on upper body, instead of trying to do chest, back, AND shoulders on the same day every week.

**CowPimp** · 07-17-2005, 10:59 PM

Not a bad split, although I think you are using too many machines for back work. For a beginner, free weights are essential.

Also, you could give her more variety with leg work. Try front squats, overhead squats, lunges, and leg press for quad-centric movements. For hamstring movements, I suggest good mornings (My favorites) and DL variations (Romanian deadlifts, SLDLs). For abs try situps, hanging leg raises, captain's chair, side bends, V ups, etc.

**drew.haynes** · 07-17-2005, 11:03 PM

Originally Posted by CowPimp

Not a bad split, although I think you are using too many machines for back work. For a beginner, free weights are essential.

Also, you could give her more variety with leg work. Try front squats, overhead squats, lunges, and leg press for quad-centric movements. For hamstring movements, I suggest good mornings (My favorites) and DL variations (Romanian deadlifts, SLDLs). For abs try situps, hanging leg raises, captain's chair, side bends, V ups, etc.

Yeah I personally avoid machines almost 100%... but I thought maybe machine rows for a few weeks before actual barbell rows would be good for someone with zero lifting experience, to get some lower back strength first.

Idk how all I should mix in some of those exercises, I just don't wanna get to where there are so many sets that sessions take forever and are simply fatiguing.

**TJ Cline** · 07-18-2005, 01:22 AM

What are her goals, is it just to be healthy or is she thinking of competing in the future?

**drew.haynes** · 07-18-2005, 01:46 AM

Originally Posted by ForemanRules

What are her goals, is it just to be healthy or is she thinking of competing in the future?

Just to get in good shape.. no competing.

**TJ Cline** · 07-18-2005, 02:10 AM

Originally Posted by drew.haynes

Just to get in good shape.. no competing.

Looks fine to me...I would drop the direct trap work though...and machines are fine IMO.

**P-funk** · 07-18-2005, 03:12 AM

or you could do total body twice a week.

**drew.haynes** · 07-18-2005, 08:08 AM

How would you suggest to do that P?

**P-funk** · 07-18-2005, 10:41 AM

Originally Posted by drew.haynes

How would you suggest to do that P?

day 1
squat
chest press
pulldown
SLDL
curls

day 2
deadlift
overhead press
cable row
lunges
pressdowns

**drew.haynes** · 07-20-2005, 10:42 PM

Originally Posted by P-funk

day 1
squat
chest press
pulldown
SLDL
curls

day 2
deadlift
overhead press
cable row
lunges
pressdowns

How would you recommend doing the volume on this?

**P-funk** · 07-21-2005, 03:07 AM

Originally Posted by drew.haynes

How would you recommend doing the volume on this?

if she is just begining lifting for the first time or just coming back to lifting after a lay off go with 2-3 sets for 12-15 reps for about 4-6 weeks just to build tendon strength and joint integrity. After that you can lift heavier if you want or change the routine to something else. the main thing is that she just learns the form on these basic exercises and starts to do some resistance training. Start with 90-120sec rest for the first few weeks. Slowly bring that down and try and get her to 30-45sec rest per set over the course of 6 weeks.

**HardTrainer** · 07-21-2005, 07:59 AM

Originally Posted by P-funk

day 1
squat
chest press
pulldown
SLDL
curls

day 2
deadlift
overhead press
cable row
lunges
pressdowns

Good routine, another point I make is that beginers cant place the amount of intensity into a set that trained people can, so more frequency with less intensity/weight more reps is great to learn the form quicker.

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