leeuk002

Hi a friend of mine just joined a gym she wants to tone up a bit and get rid of a bit of excess weight. She was given this routine it goes like this:
treadmill 10 min at 9-10kmh
rower 10 min keeping watts above 100
bike 10 min rpm's above 75
pulldown 3x 12-15
chest press 3 x 12-15
shoulder press 3x12-15
leg press 3x 12-15
leg curl 3 x12-15
cable curls 3x 12-15
tricep pushdowns 3x 12-15

30 sec rests between sets and 1 min between exercises

Personally I thought it could do with less cv as she already does a aerobics class.

Any thoughts on this this would be appreciated.

tomuchgear

how is that broken down like what is the split?

leeuk002

it is all one program done in the same session. To be done once or twice per week.

Alleyezonme

I sopose if its done once a week it cant really hurt, but it does seem like a whole lot to throw in 1 days work, unless shes strapped for time and cant work out other days, guess it cant hurt to much, still though it might take a physical toll doing more harm then good

lucifuge

is she doing this on the same days as her aerobics program?

lucifuge

a better plan would be to focus on her nutrition first, then add in the exercise

Witchblade

It's crappy.

Read the stickies.

My Linkdump [LSFW]
IM Official FAQ [WORK IN PROGRESS]

FitnessRubber

not the best looking plan i've ever seen

Fitness Rubber
http://www.fitnessrubber.com

Biggly

This will fail, because:

A. She'll burn out very rapidly. I'd give her 3 months at the most.

B. She'll be in serious pain in certain places, as 15 reps is lactate territory (yes I know but until someone can state for certain what DOMS actually is we'll stick with the lactic acid, however you look at it, it's gonna hurt)

C. Without a proper diet plan she's just going to eat more during the days after - and probably eat crap.

D. High risk of injury somewhere, such as a mysterious pain in a foot (complex things, feet) or shin splints, sore knee or whatever. This injury will cause her to quit for "a little while" which means "forever and a day".

Having said all, yes, that kind of circuit training will indeed tone and toughen her up like old boot leather. She'll be a lean mean sex machine with kissable glutes and a wild crazy stare that's enticing and a little disturbing at the same time yet incredibly sexy. But I'm figuring she'll quit first.

Tell her to split weights and cardio into different days, to slow down the cardio a bit (hovering somewhere between fat burning zone and aerobic, no need to go anaerobic if doing weights) and to do weights twice a week.

Scrap the leg presses and curls, get her in the squat rack with either a very well padded bar or front squats. She'll get more out of 5 minutes in there twice a week than 40 mins of cardio every day.

Finally if your "friend" is your squeeze, give her a massage after every weight session. If you are your "friend" then don't worry, we only get really abusive after your 3rd or 4th post



B.

Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

kiko

leeuk002

What do you mean by "stickies"?

Biggly

The sticky posts at the top of the forum, called sticky cos they stay there without going down, even if they're years old.


B.

Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

leeuk002

No its to be done on seperate days and always with a day off either side at least.