Beginner Routine For Wifey

[jesse_01]

To start off she is 22yrs, 5'7, 133lbs. Had a baby 10 months ago. Already has visible ab definition with no workout experience(lucky).

Mon
Legs
Squat 3x5
Leg Ext 2x10
Leg Curl 2x10
Calf Raise 2x20

Wed
Chest
BB Bench 3x5
Dip 2x10
Fly 2x10
Pull-Over 2x10
Tri Ext 2x10

Fri
Back
DeadLift 3x5
Chin Up 2x10
Row 2x10
Pull Down 2x10
Shrug 2x10

Mon
Shoulder
BB Press 3x5
Push-Down 2x10
Lat 2x10
Front 2x10
High Cable Rev 2x10.

Also I figure 20-30 mins of light cardio 2-3 times a week on days off.

 

[Island_Girl]

Hi Jesse. I was just wondering how come you have her going such low reps right now? I would start her off with more of a 12-15 rep range since she is just starting out. Cardio schedule sounds find for maintenance. How is her nutrition? Is she still nursing? (sorry, assuming here.) Good luck to her!

 

[Island_Girl]

btw, would love to have her join the board and participate.

 

[RottenWillow]

To start off she is 22yrs, 5'7, 133lbs. Had a baby 10 months ago. Already has visible ab definition with no workout experience(lucky).

Mon
Legs
Squat 3x5
Leg Ext 2x10
Leg Curl 2x10
Calf Raise 2x20

Wed
Chest
BB Bench 3x5
Dip 2x10
Fly 2x10
Pull-Over 2x10
Tri Ext 2x10

Fri
Back
DeadLift 3x5
Chin Up 2x10
Row 2x10
Pull Down 2x10
Shrug 2x10

Mon
Shoulder
BB Press 3x5
Push-Down 2x10
Lat 2x10
Front 2x10
High Cable Rev 2x10.

Also I figure 20-30 mins of light cardio 2-3 times a week on days off.

It'd be a bigger help to her if you encouraged her to join this forum and she got involved in the q&a personally. It would benefit her far more if she owned her own training goals and program, plus the peer support element would be there for her.

 

[jesse_01]

Yes she is still nursing.

I will try and talk her into joining the bored.

Also I went with mid range rep's to start with to see how her body responds. I don't want to overwhelm her with reps to the point she cant get her set's in. Also I chose 3x5 for main lifts. She wants to add strength right now. Her nursing leaned her out lots and she was on bed rest during her pregnancy so she lost strength.

Her nutrition is about the same as mine with her nursing. Intake is around 2500 cal, low carb's after lunch. Clean meals, lots of veggies and meats.