Wanting beginner freeweight regime

[ArizonaFeeds]

A workout that can be done, by a woman, at home with the following equipment.

Freeweight dumbells and olympic bar with weights
various other freeweights and bars and such.
leg curl and ext attachment.
preacher curl bench
power rack with lower and upper pullies
nautilus ab machine
nordic climber
treadmill

My goals, of course, would be to build and sculpt muscle, as well as to burn as much BF as possible.

Please include some sort of rep schemes as well. I feel I am fairly strong and I have an underlying athletic and muscular build from gymnastics. I am also fairly familiar with a good amount of excersizes. I am just not sure how to put it all together.

<[email protected]>

 

[ArizonaFeeds]

no! goofy. NOT a source post

I am her husband and she is interested in the weights. I have been lifting for 15 years and have NO need for a source on here. My wife just has an EASIER time taking advice from other folks when it comes to working out. Lets see, How does she out it? I am an A-hole when I get in the gym. If you go to the anabolic board I am there and I have been on elite for years under one nic or another. I put the email to make it easier for folks to respond with legitimate and sound advice for a female.

 

[SouthernBell]

I tell you what I think but I am sure that some one with more experience will also check in and give some advice.

I would say to train her like you would train yourself. You do not have to customize an exercise plan for "women"... Have her start slow strength training each body part once per week. Spatts has a great split (try the search you are sure to find it by typing in "Spatts Cutting Diet"....

As for as a rep scheme. I would venture to say Two to three exercises per body part, 3 sets (12, 10, 8 .) Have her lift for strength and intensity, when you see that she can get 8 full reps in on her last set easy up the weight.

Cardio should be after weights, 30min preff HITT. The only day I wouldn't attempt cardio is on leg day.

And the most important is diet. Make sure she in getting in enough calories to support all of her new activities. And make sure her diet is clean. (again another ref to "Spatts Cutting Diet") This is very vital to her muscle building and fat burning process.

This is just my .02 I am sure a few vets will pop in with some suggestions.


OHHH and btw get her on the boards. There is soo much motivation here. Search function is great, she is sure to learn a whole heap of stuff.


SouthernBell

 

[slinky]

Anytype of training program is individual specific. Not gender specific. Same with diet.

I agree with SouthernBell on HIIT. Depending on your wife's current BF%, of course. And if you don't know that, find out now. You need to know where she's at in terms of body composition to properly gauge a program in it's effectiveness. You should measure the BF%, perform the program for six weeks; at end of that six weeks, measure again. Did she lose BF? Or LBM?
Okay, as for HIIT. Try jump rope. Sprints. Run/sprint/walk combo (to start). The usual preference is 3-min round/1-min rest. But you need to build up to this. Begin with a 15-second on/15-second rest. And start slow. All this stuff has a HUGE learning curve and you have the rest of your life to learn.

I prefer the 8-12 rep scheme. 3 sets of 8-12 reps. Of course, this also depends on your wife's previous athletic experience. It would help to know that.

I have no fear in directing newbies to perform squats, deads and bench in their "beginner" routines. As a matter of fact, my preference would be for newbies to learn right away those exercises' proper form. They will be the basis of many a program for, well, a LOOOOOOONG time.

I would begin with a nice, not overly complicated 3-day program. Split the body up this way:

legs
back/biceps
chest/shoulders/triceps

leg: squats, leg ext., leg curl
back: deads, pullups, standing DB curls
chest/shoulder/triceps: bench, dips, skull crushers

Nice, simple, straightforward.

As for diet; again, like what Southerbell said. Clean. A good example would be this article: http://www.t-mag.com/nation_articles/172food.html


Hope this helps!

 

[MsBeverlyHills]

Freeweight dumbells and olympic bar with weights
various other freeweights and bars and such.
leg curl and ext attachment.
preacher curl bench
power rack with lower and upper pullies
nautilus ab machine
nordic climber
treadmill

looks like you bought her a mini-gym-- major props to you

 

[ArizonaFeeds]

Don't give me too much credit hahah

It wasn't ALL for her