Need your expertise ladies....

[tzan]

......Whats up all? Although I've been lifting for about 8 years, my knowledge when it comes to female lifting is very limited. My bets friend how is a female finally wants to start getting in shape. When I say that keep in mind she is blessed with an outstanding body. She doen't need to lose any weight, she just wants to get toned. Even though I told her if she was real serious about it she should invest in gym membership, for now shw wants to start off at home with some basic movements. Here is what she has access to:
Ab Ball
5lb & 15lb DB's
Straight Barbell

She wants me to make up a solid routine for her, but like I said, I'm very limited when it comes to womens training. If you gals could hook me up with a good beginners program for her it would be great. I'm so excited for her, if she starts to train, believe me the sky is yhje limit for her.

Thanks
Tzan

 

[Daisy_Girl]

She is going to be challenged with the limited things she has. With the straight BB, does she have weight plates with it?

With no equipment....
Pushups (hands under shoulders) - Chest, Triceps
Pushups (hands close) - Triceps
Lunges - Legs (can also use weights to maake lunges more challenging

With Ab Ball....
Crunches and a variety of ab/core work
Pushups (either feet on ball or hands...more advanced)
Wall Squats (ball against wall, lower self into sitting position and hold)

With DB....
Chest Press - Chest
Bicep Curls - Biceps
Lateral Raise - Medial Delts
Front Raise - Front Delts
Overhead Press - Shoulders
Rear Fly - Rear Delts
1-Arm Lat Row - Back

With BB....
Upright Row - Shoulders
SLDL - Hammies
Bicep Curl - Biceps
French Press - Triceps
Free Squat - Legs
Bent Over Row - Back

 

[tzan]

Thanks Daisy. What would be a good split?? Probably full body workouts no?? If so how many times per week?
Thanks

 

[wend]

I'd say a full-body workout, three times a week.

(And btw, there's really no difference in how a woman should train vs. a man.)