Thread: Beginner girl routine?

Originally Posted by joesmooth20

day 1 upper body maybe like 2exercises per body part, 2-3 sets 8-10 reps

day 2 HIIT cardio 20mins 2min warm/cool

day 3 lower body same as upper

day 4 HIIT 20 mins

day 5 upper body same

day 6 HIIT 20mins

day 7 off with some cheat meals

rotate this for 8-12 weeks, make sure you give some tips on eating correctly and show her to properly perform the exercises. If she is a beginner, this will definately help shape her body, then she can move on to more advanced training.

5-6 meals a day, I would have her get some myloplex or some sort of MRP just to make it easier on her.

thank you too

another member sent me this what do you guys think?:



his mom is a boxer, and martial artist.

4 days a week.
monday: chest and triceps

flat bench:3 sets, 15,12,6
incline dumbell press; 2 sets, 15,10
flat flyes,2 sets, 15,10
cable flyes, 1 set, 20
tricep extensions, 2 sets, 12 reps
rope pull downs, 2 sets 12 reps
skull crushers, 2 sets 15 reps

tuesday: shoulders, abs, biceps

Alt db press, 2 sets-12,8
military press, 2 sets, 12,8
DB shrug 2 sets-15,10 5sec hold with each rep
front lat raise, 1 set 15
side lat raise, 1 set, 15
hanging leg raise, 25-20-15(abs)
decline crunches, 25-20-15(abs)
Alt dumbell curl, 2 sets, 15,12
hammer curl, 2 sets, 15,12
preacher curl, 2 sets 15,12

wednesday: off day

thursday: legs, claves

lunges, 25,15,10(each leg)
leg press, 2 sets-20-15
squat, 2 sets- 20-15
leg extensions- 1 set, 20 reps
hamstring curls, 1 set, 20 reps
standing calf raise, 2 sets, 25,15
seated calf raise, 2 sets, 25,15

friday, abs, back

Dumbell rows, 2 sets 15,12
deadlifts, 2 sets, 15,12
machine rows, 15,12
lat pull downs, 20,15,10
pull ups overhand, 1 set, as many as possible.

also each day, she did jumping rope, jumping jacks, and in place jogging.

before each workout do this to warmup

jump rope: 2 minutes
jumping jacks: 30
jog in place: 2 minutes

no rest in these, when done with all three rest for 1 minutes and repeat twice more. good for boxing. and she will lose fat and gain muscle and strength.