So, that being said, I turn to the wonderful folks here to assist me in setting up a top notch workout plan that includes individual exercises, set, reps - everything a growing lady need!

Here is my very basic and simple plan. Please note that you may have to adjust the weight as I have no idea how strong you are.

Day 1
10 min warm up
Dead lifts - first exercise
Set 1 15 reps - 65lbs
Set 2 12 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs

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Pull-ups, narrow grip, thumbs facing toward your face (like you would hold a hammer) supper set with lat pull-downs, wide grip with palms outward.

Set 1 5 pull-ups, 15 reps 50lbs pull-downs
Set 2 5 pull-ups, 12 reps 60lbs pull-downs
Set 3 5 pull-ups, 10 reps 70lbs pull-downs
Set 4 5 pull-ups, 8 reps 80lbs pull-downs
Set 5 5 pull-ups, 6 reps 90lbs pull-downs

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Circle supper set these three: abs, bis, rear delt flies - you will have to determine the weights and reps for set ups

Set 1 setups, dumbbell curls, read delt dumbbell flies
Set 2 setups, dumbbell curls, read delt dumbbell flies
Set 3 setups, straight bar curls, read delt dumbbell flies

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Bent rows, four sets alternate under hand grip/over hand grip

Set 1 OHG 45lbs (use the Olympic bar)
Set 2 UHG 55lbs
Set 3 OHG 65lbs
Set 4 UHG 75lbs

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Day 2 heavy cardio at least 60 min - if you ain't ready to puke then you need to increase the tempo

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Day 3
10 min warm up

Incline bench
Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps

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Flat bench dumbbell flies - palms facing toward each other.

Set 1 10lbs 15 reps
Set 2 15lbs 12 reps
Set 3 20lbs 10 reps
Set 4 25lbs 8 reps
Set 5 30lbs 6 reps
Set 6 35lbs 4 reps

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Decline bench - narrow grip - shoulder width. When you descend you elbows should point outwards, not "downward" and point to your feet

Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps

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Tris, can select from many different exercises. I like to change them every week and hit them from different angles. (this also applies to the bis)

Four sets of you choice

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Standing/sitting shoulder presses. Alternate sets, straight bar behind the neck BUT only lower to the middle of your ear. If this is confusing just do them in front. And dumbbell presses

Set 1 Straight bar 45lbs 10 reps
Set 2 Dumbbell 20lbs 10 reps
Set 3 Straight bar 45lbs 10 reps
Set 2 dumbbell 20lbs 10 reps

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Day 4 heavy cardio at least 60 min - if you ain't ready to puke then you need to increase the tempo.

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Day 5
10 min warm up

SQUATS BABY!
Set 1 15 reps - 65lbs
Set 2 12 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs
Set 6 4 reps - 145lbs
Set 7 20 reps - 45lbs (yes, 20 reps)

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Hammies
Stiff Legged deads
Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps

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Calves
Seated
Set 1 20 reps - 65lbs
Set 2 15 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs
Set 6 20 reps - 45lbs

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Single Leg extensions.
Set 1 25lbs 15 reps (each leg)
Set 2 30lbs 12 reps "
Set 3 35lbs 10 reps "
Set 4 40lbs 8 reps "
Set 5 45lbs 6 reps "
Set 6 50lbs 4 reps "
Set 7 100lbs 20 reps (both legs)

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Lying single leg hams
Set 1 15lbs 15 reps (each leg)
Set 2 20lbs 12 reps "
Set 3 25lbs 10 reps "
Set 4 30lbs 8 reps "
Set 5 35lbs 6 reps "
Set 6 40lbs 4 reps "
Set 7 80lbs 20 reps (both legs)

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Donkey calf raises

Set 1 20 reps - 100lbs
Set 2 15 reps - 120lbs
Set 3 10 reps - 130lbs
Set 4 8 reps - 140lbs
Set 5 6 reps - 150lbs

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Leg presses
Set 1 one 45 each side 20 reps
Set 2 one 45 and one 25 each side 15 reps
Set 3 two 45's each side 10 reps
Set 4 two 45's one 25 each side 7 reps
Set 5 one 25 each side as many reps as you can. This is your last exercise!!!

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Day 6 light cardio - if you can still walk at all, day 5 was not good enough

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Day 7 heavy cardio blah, blah, blah

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Now day eight can be a total day of rest or you can start back in on day one

This is routien is based on major compound movments hitting all the major muscle groups approx one time per week.

Tip 1 DO NOT WEAR A BELT at this time
Tip 2 Go as deep as you can on squats
Tip 3 Bend you knees a bit on the stiff legged dead lifts and keep you head up back tight and straight.
Tip 4 you may want to do a few min of cardio after your session - up to you
Tip 5 replace the leg press with walking lunges for a different burn

Late

Lobo

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"Pain, is only weakness leaving your body"

Forgive me but I forgot the most important tip ALWAYS HAVE A SPOT on the ZEN set. You should try to go till failure and it is paramount that a spotter be there to take the weight from you. After this set it is ok to puke, cry, swear, and generally fall to the floor and die.

Late

Lobo

Looks fun, except I can't fathom doing that much leg work in one day. It looks like over-training to my poor old body. I count 43 sets all up. If you could do 1 minute turnaround time per set (which is a minimum time when working with a partner) and had no set up time between different exercises it would add up to 86 minutes. And 3 of the exercises are done one leg at a time which doubles those set's time. I guess I'm just a wuss. Of course I'm also not 'on', so it would take me 3 weeks to recover from that workout!

Secondly, I will do this work out next week, begin on the(10th) not the week of the Fourth, cause i would like to be able to move somewhat on the 4th.

Thank You so much for this, I am sure I will be bitching up a storm around the 2nd and 3rd week of July, but I know all this work will pay off sooner or later!

I will have one of the guys at the gym go over this with me once so I know the forms are right too, I do not want to injure myself!!

Thank You WarLobo!!!! SMOOCH to YA!!!

but there seldom are guys like that...but plenty of women like that though...

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"Pain, is only weakness leaving your body"

Ok, if you do not have one, then go with one leg standing calve raises with a dumbbell in your hand.

Now please remember that this is an 'on' workout plan. And yes MS, I do take about 90+ min in the gym on leg day. But the other days of the workout does go quick, and it's easy to be in and out in under 90 min. - and that even gives you some yap time. Additionally, on leg day, I will often super set the hams/calves and the extensions/calves. You can do this (soon) MS The sets go quick at the lower reps and rest is kept to a minimum. I try to keep my heart BPM up around 130 for the duration and use this as a bench-mark for my next set. You will sweat. No yapping and have your plates ready to load. Leg day is then followed by at least a day of rest and often I will stretch the lifting cycle to a day nine for a solid two days of recovery. After three weeks I will often take a three day break. I have found it IMPOSSIBLE to plan a workout based on the seven day week - it just does not work for me. Since I've extended the workout cycle to an eight or nine day rotation I've seen some very solid gains.

Here is my opening exercise for the incline bench workout for last Sun:

Set 1 135x15
Set 2 185x12
Set 3 225x10
Set 4 275x8
Set 5 315x5 or 6 depending how I'm doing
Set 6 335x3 or 4 depending �..
Set 7 135 for a rep out of 27, at rep 24 I was unable to lift it and we continued with three more negative reps.

Yesterday on my leg day, and example of my calve workout:

Seated

Set 1 90x15
Set 2 135x12
Set 3 180x10
Set 4 225x8
Set 5 270x8 at the end of this set I go all the way down (extended) and let the muscle stretch for TEN seconds� YOU WILL need some one to lift it back up!

Donkey

Set 1 400x15 (this is the full stack of weight on the machine)
Set 2 500x12 (I go get a 100lbs dumbbell and put it on top of the rack - that's as much as it will hold)
Set 3 500x12
Set 4 500x10 or 12
Set 5 500x 8 or 10

Like I've said, it will take some time to figure your workout weights. No way to tell and you may tend to burn out to quick at the start until you fine you niche. But once you do, and then start to progress, a simple gain of 10lbs on an exercise is a very solid gain. Some of you will find that you do better with higher reps on some of the exercises, while some of you will see better gains at the end with the higher weights. This will clue you in as to your muscle fiber makeup. You then begin to figure out if your muscle makup is leaning towards more fast twitch (able to lift heavy for less reps) or, if you tend to have more slow twitch (able to life lighter weights all day) And then a few of you will find like me, you have a combination depending on the muscle group - which, as you might think, is a royal pain in the ass and is why it took me so long to figure out why my arms would never grow.

There you have it - comments welcome of course and questions encouraged!

LAte

Lobo

Fucking Son-of-a-BITCH.

This is just a helpful tip from your friendly Monitor - additional counseling is available for a minor concession....

:p

LAte

Late

LAte

Lobo

EVERYTHING IS GOING GREAT THOUGH!

Chest

Warm up- I Squat 135lbs for 3 sets of 25 to get my blood pumpin and body temp up.

Incline press

225 x 6 (warmup)
225 x 6 (warmup)
315 x 10(working)
405 x 3 (working)
375 x 6 (working)
355 x 6 (working)

Flat Bench

425 x 4 (working)
405 x 6 (working)
355 x 6 (working)
315 to failure

DONE took me 20 minutes to do chest (no chance of overtraining on this workout so far its nothin but gains)of course I also not taking anything right now (except multi-vitamins)

Warlobo,
Your workout plan is solid but you need to stress the rest factor on the off days and maybe cut the cardio back some 50% on the cardio days plus heavy stretching should be incorporated on those days.

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Nam Et Ipsa Scientia Potestas Est!

Now your light/heavy/light/heavy does have some good points. And for the more developed/experience lifter this may provide a nice break. But loading/unloading the bar all the time is not fun One problem your going to run into is how heavy do you go on say your fourth set? More weight than on your seconded set? Would this be motivating in the long run. Maybe the more advanced lifter would be satisfied, but hell, if you ask me, us "old timers" need to hit some new "highs" now and then too!

Going heavy then light - as in a reverse pyramid is not as safe and folks tend not to warm up proper-like. If you were trying to get your ORM or something of that nature, then I suppose you would do a solid warm up and then hit it. Out of the three, this is my lease favorite. And I'm not in the one rep max club any more.

Hope I've help a bit, you did ask some very good questions and in reality, we could spend a damn year in the gym "discussing" it

LAte

Lobo

The cardio point I stress is not to do it more often, but to do it longer when you do it. I see this as the most common mistake.

And another point, your in the advanced crowed :p and things get very different in many aspects of your training. Shhesshh, I mean, anyone who eats a whole fricking family meal for 12 at Boston Market in a single seating is WAY out there

Late

Lobo

Whats your set total for legs quad/ham breakdown and do you believe in doing more than 1 compound movement for them in a workout?Also you ever try German Volume Training with squats?(that is major ouch!)

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Nam Et Ipsa Scientia Potestas Est!

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Nam Et Ipsa Scientia Potestas Est!

Anyways, hope your workout went well and you were able to let some steam out!

LAte

I am going to try and justify myself here.
WarLobo designed this program for me, to help me make some changes and some gains in my body.
Please if you are looking for a GREAT, HARD ASS PLAN, print this out and use it.
You will have to adjust the weight for your self, such as I did. (he must have thought I was the incredible hulk) But this plan really got me going !!! I get compliments everywhere I go now, and enjoy actually going out now, before it wasnt that way.

Now I am taking a sculpting class just to change things with my body for a bit, (6 weeks) which isnt that long, then I will go right back to the program again.
I take all these papers to the gym daily when I am doing my routine, now I might look like an idiot taking in all this paper , but at least I know exactly what I am doing and I won't go off track! ( marking how many of each and the weight)

So if you need a plan just TRY THIS ONE, PLEASE! Give it a shot, it does work!

BUMP, BUMP BUMP!

I guess she has no internet access at work.

I would do that training plan ONLY if I had the financial, scientific, and chemical backing of the German Government. Them boys had to be on some freaky shit when they came up with that plan let alone do it.

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LAte

The funny part about GVT is the gains just kinda sneak up on you.I did it for like 6 weeks for squats (315 X 10 for 10) and no gains and got weaker then about a month later BAM! I got up 455 for a clean 10 reps and added an 1 1/2 inch to my thighs.
Weird Shit

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LAte