Good routine for a woman?

[supertech69]

What do you think of this?

How does this circuit look? I did a 2 exercise split, it is her & a partner, I put the exercises together by 1.) Muscle groups 2.) location of equipment in the gym so they can trade back & forth w/out running all the way accross the gym. I figure 3 sets at a range of 12 - 15 reps. Please advise, they haven't seen it so I will let them put their input to it as well. Also, they want to do abs every day, is that o.k., or should they minimize for better results? I only do them once a week.

Day 1: Back & Chest

Front lat pulldown / seated row
Bent over row / flat flies
Incline dumbell press / push-ups

Day 2: Cardio (60 min)

Day 3: Bicep, Tricep & shoulder

Chin-ups / camber bar curl
Concentraion curl / tricep bar extension
Rope pull downs / kick-backs
Shoulder press / front raise
Side raise

Day 4: Cardio (60 min)

Day 5: Legs

Smith machine squats / pliet squats
Abduction / adduction
Hamstring curl / leg extensions
Seated calf raise / calfs on leg press

Day 6: Cardio (60 min)

 

[supertech69]

Bump

 

[Gladiola]

Are they going to rest between strength sets? If not, it's best to do a set for chest, back, chest, back... so chest is resting while back is working & vice versa (in the chest back you have 2 back moves after each other, same with biceps).

I wouldn't do cardio the day after legs. Best to let the muscle recover 48 hours - & you can't do cardio without working legs.

Abs every day is OK unless you go VERY heavy. I've heard different things, but since abs are working all day long to help hold you up, it's ok to keep working them. Personally I don't think it's worth taking the time - you can't spot reduce. Won't get a six pack or flat tummy working abs every day. Maybe hit them 2X per week, but hit them hard - quality, not quantity.

I would also work shoulders before tris - it's hard enough as it is to keep your form strict on some tri moves, but with pre-fatigued delts might be even more difficult. Not a real big deal, but working the larger muscle groups 1st would be good.

12-15 reps? 8-12 is ideal for strength gains. Maybe higher for lower body, but I'd stay lower otherwise - or alternate heavy & moderate weeks - higher rep range on the moderate days. Or pyramid the sets.

I also wouldn't do 2 exercises for calves unless they are really lagging. Personally I don't do them at ALL (but mine are big anyway & get lots of work doing aerobics)

 

[Cheetarah]

Okay this is off topic and I don't mean to offend, but I just have to ask...

So she's been using AS, correct (forgive my ignorance as I don't know all the names of steroids)? If not then ignore the rest of this. She's been using AS but only weighs 135-140 lbs at 5'7"? Just wondering cause that sounds like a normal weight to me at that height and I would think that after spending a good amount of money for AS that she should have MORE muscle than that. Personally I'd be disappointed if I were that tall and only weighed that much even after using AS! Makes me wonder what would happen to me if I ever did any AS!! I'm 140 lbs but only at 5'5" and about 15% body fat as well (calipered about a month ago). As long as I've been here on Elite, I'm still getting amazed at some of these other women who are using but yet have LESS muscle mass than I do naturally. So I can't help but wonder what the heck the deal is, if I'm genetically gifted or something. I think if I were to ever do any AS, I'd get TOO muscled! At least for my taste anyway. Anyhoo, just typing what I've been wondering for quite some time...

 

[supertech69]

Okay this is off topic and I don't mean to offend, but I just have to ask...

So she's been using AS, correct (forgive my ignorance as I don't know all the names of steroids)? If not then ignore the rest of this. She's been using AS but only weighs 135-140 lbs at 5'7"? Just wondering cause that sounds like a normal weight to me at that height and I would think that after spending a good amount of money for AS that she should have MORE muscle than that. Personally I'd be disappointed if I were that tall and only weighed that much even after using AS! Makes me wonder what would happen to me if I ever did any AS!! I'm 140 lbs but only at 5'5" and about 15% body fat as well (calipered about a month ago). As long as I've been here on Elite, I'm still getting amazed at some of these other women who are using but yet have LESS muscle mass than I do naturally. So I can't help but wonder what the heck the deal is, if I'm genetically gifted or something. I think if I were to ever do any AS, I'd get TOO muscled! At least for my taste anyway. Anyhoo, just typing what I've been wondering for quite some time...

No, she hasn't used anything yet. She's going to try a low dose of Zambon 2mg ED. Just so everyone doesn't freak out, she has been training for over 10 years & her diet is on track etc.... She is going from the advice of female vets on Elite & no, it wasn't my idea. To compensate for the leg recovery we have decided to give the off day as the 6th day then lite cardio on the 7th. She's simply trying to tone & shed the last bit of fat on her thighs and below her waist line to expose her six pack.

 

[Cheetarah]

No, she hasn't used anything yet. She's going to try a low dose of Zambon 2mg ED. Just so everyone doesn't freak out, she has been training for over 10 years & her diet is on track etc.... She is going from the advice of female vets on Elite & no, it wasn't my idea. To compensate for the leg recovery we have decided to give the off day as the 6th day then lite cardio on the 7th. She's simply trying to tone & shed the last bit of fat on her thighs and below her waist line to expose her six pack.

Okay, well that's cool, doesn't help my original question but I'm sure I'll run into it again.

So then the next question becomes, if she just wants to tone, then why use AS? You said she has enough muscle. Getting more toned is simply a matter of losing body fat, especially if there is already sufficient muscle there to show. Losing body fat is all in the diet. Personally, I train the same whether I'm looking to gain or lose. The difference is in my diet. The only other aspect of it is that when you are dieting, it is harder to maintain the same intensity in lifting as you have when you aren't dieting so in that respect I may not do quite as many sets/exercises when I'm dieting. I usually do enough til I feel really spent and some days that could be more sets/exercises than other days. Toning is all in the diet. That's my personal opinion/experience. I'm sure others will add to it, but that's all I have.