Need routine for g/f, she wants to lean out.

[Cubanito17]

Hey gals and for the guys that post on here my girlfriend likes coming with me to the gym now and she wants to start training. Now she doesn't care about strength like me. I'm a powerlifter and I train westside I don't know much about any other type of training for toning up since I've never really cared much for it. Although it would be nice( I contradict myself). ANYWAY she is able to workout the same days as me mon, tues, thur, fri. Can someone mainly give me a routine including what days to do cardio and the amount of time and if it should be light cardio or intensive cardio for that day.

I'd really appreciate this.

Spatts if your out there I'm not sure if your really toned up BUT i know you train for strength, Do you do cardio along with your workouts??

In case if needed her stats are 5 2 125lbs HER MAIN problem( I hope she doesn't come on here to check this out, it'll be MY ASS later) is that she's got a gut, if gets down to I think 115 she'll be good as long as her stomach gets a lil more defined then we'll work on her legs and glutes. WOW i'm picky with my women. The way I see it is if i'm stayin in shape for them they should for me.

 

[takniteasy]

Spatts, quick question. Do you train back and legs back to back? As in Mon, legs and Tues, back. I am curious as I always found that leg day works back to some degree, esp. erectors. Wouldn't training legs and back next to each other lead to overtraining the low back?

 

[Cubanito17]

spatts thanks for the reply Ok not that i'm sayin what you layed out for me, for her, is good. But i was under the impression that if you wanna tone up you have to do like one body part/day and like 4X20 or something and like 6 workouts in a day with light weight.

Now honestly in her case I think she should tone up to a point that she has the model fit look. And then i'll come back on here and get her to do something like westside just modified, i have an idea of what i'd do for her but i'll stil come on here to double check.

Now can someone help me with a routine with sets, reps, # of excersises and amount of cardio and how many days a week.

I was thinkin Sat intense cardio 30min
Sun intense cardio 30 min
Mon chest and tris 4 excercises 4X15
Tue low back and legs 4 excercises 4X12
Wed intense cardio 30 min
Thur back and bis 4 excercises 4X15
Fri shoulders and rear delts 4 excercises 4X15

When I say 4 excercises I mean 2 for each body part and then on lifting days light cardio for 15 min after workout all the days

I was thinkin for diet to go with spatts idea but keep it like .5g/carbs on off days and 1g/carbs on lifting days. And then protein at all times 1g/lb bw and fat as little as possible(i know she won't count it)

 

[Cubanito17]

OK like i mentioned earlier(in smart ass voice) I have no idea what i'm doing when it comes to toning up thats why I wanted to post on here for those that do. And yes she has to lose BF in the ABDOMINAL area(hunny is that better than saying you have a gut)((i'm just tryin to watch my own ass on this one now, she's posting on these boards now she loved the website)).

So spatts if she was to try your workout i know you mentioned what days you do what and i'm guessing you total 5 excercises/day and total of like 15 sets in a workout now are these reps of 6,8,10,12,15 or it depends on the movement. Can you help me out a lil bit with this.

There was another thread on here she read about this gal that trains with her b/f so I guess i got myself a training partner now.

I'm not used to doing reps over triples unless i'm warming up and stil thats only a rep of 5, the only one exception is timed DB press and I don't like those much, BUT i do what i don't like to get stronger, you know how that goes.

 

[makedah]

Hey Spatts

or anyone else

Can you tell me what incline percentages work out to on a treadmill? Are they the same or is 15% incline 1.5 on the treadmill? I ask because I didn't think that treadmills can do more than single-digits on the incline. But I could be wrong.

 

[Cubanito17]

spatts thanks for the help that's one thing she hates to do is diet but I know that much that to get abs it's diet and cardio.


I'm glad I don't know bout it either.

I think what I'll do is just have her train with me westside then. This is gonna be pretty weird

 

[nikkita]

If there has been time since she didn't went to the gym, I would suggest that you start with a 2 week routine of general conditioning. Then change the routine, something like this may help:

Day 1 - Legs
warm-up stretching 5 mins
squats 3x15
leg extension 3x15
standing leg curl 3x15
leg curl 3x15
aductors 3x25
abductors 3x25
donkey calf raise 3x15
calf raise 3x15

Day 2 - back & chest
warm-up
pulldowns to chest 3x15
one hand row 3x15
seated row 3x15
incline barbell press 3x15
incline flyes 3x15
peck deck 3x15
push-ups 3x15

Day 3 - shoulder, bis and tris
warm-up
barbell press 3x15
dumbell press 3x15
lateral raises 3x15
dumbell curls 3x15
barbell curls 3x15
concentration curl 3x15
overhead one hand extension 3x15
one hand kickbacks 3x15
cable pulldowns 3x15

The key is intensity and concentration, teach her the correct breathing and performance of the exercises. As for the other things, Spatts is true about diet so don't overlook at it because diet with training will give results.

 

[Cubanito17]

Spatts thanks hopefully she wont beat my ass.LOL. I'm gonna have to be the one to write her out a strict diet that she's gonna go by. I know about writing diets b/c I stayed the same weight for 3 months to compete in High School meets and I stil gained strength, slowly but I did. I stil don't like the idea of my g/f training with me b/c I don't think on ME day she'll be able to spot me but you never know I don't go balls to the wall until a meets round the corner.

nikkita thanks for the workout idea. Do you do that workout in order like that with maybe like a mon wed fri split. The reason I ask is b/c it seems like too much upper body right after the other I would do day 2 mon day 1 on wed and day 3 on fri(if you do it this way then sorry). Some questions though what are; donkey calf raises? What this thing called a peck deck(is it somethin to workout ur pecker, she doesn't have one ), whats a dumbell/barbell curl, cable pulldowns???, wow and a kickback.

 

[nikkita]

nikkita thanks for the workout idea. Do you do that workout in order like that with maybe like a mon wed fri split. The reason I ask is b/c it seems like too much upper body right after the other I would do day 2 mon day 1 on wed and day 3 on fri(if you do it this way then sorry). Some questions though what are; donkey calf raises? What this thing called a peck deck(is it somethin to workout ur pecker, she doesn't have one ), whats a dumbell/barbell curl, cable pulldowns???, wow and a kickback.

The split is one day training and other day off... mon-wed-fri... or mon- wed- sat...something like that. The exercises should be performed rapidly and intense, with a moderate weight, with at least 1 min rest between sets.

About the exercises... tell me what kind of machines do you have in your gym for training calves, chest, biceps and triceps.... as for the curls, they are for working biceps... I'm guessing by your nick that you are Cuban?? do you speak spanish?? well... dumbell=mancuernas... barbell=barra... cable pulldowns=jalones de polea.... kickbacks=patada de mula (this is for working triceps)

 

[Cubanito17]

nikkita si hablo espanol pero la verdad es que no lo escribo muy bien. soy cubano-italiano, en serio las palabras que me pusite ahi para darlme una descripcion de los ejercisios no los entiendos, creo que son palabras mexicanas no cubana o espanol.

spatts. right on with westside. but to be honest i don't know what a donkey calf raise is ?? and it's mi culpa (just helpin u out)