Beginner girl routine?

[CRASHMAN]

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

 

[joesmooth20]

no problem man, I trained like 8 chicks at work with this routine and had great results. I just wouldn't advise them to stick with it, but none the less a great beginner that will no doubt give them results, also get them used to training frequently since it's pretty involved.

 

[CRASHMAN]

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.