bang_bang Posted January 9, 2012 Report Share Posted January 9, 2012 Sup gals and guys my sister has been training with me the past 6 weeks or so and is really getting into it which has pleased big bro no end :grin: her 1st goal is to lose weight (which is coming along really well) secondly get strong as hell haha but im stumped as to what sort of routine she should be doing. So far i have been getting her to squat everytime (she loves squating!) with just the bar to learn good form and alternated bench and deadlift bar only with some basic assistance exercises to suit. Now shes hassling me to post this to find her a proper programme cos she wants to start lifting them heavy ass weights :pfft: any advices would be appreciated! Quote Link to comment Share on other sites More sharing options...
runveerun Posted January 9, 2012 Report Share Posted January 9, 2012 Stronglifts 5x5 would be good since she is starting with just the bar anyway. What are her goals training wise? Quote Link to comment Share on other sites More sharing options...
M.T Posted January 9, 2012 Report Share Posted January 9, 2012 Sheiko perhaps? if she loves Squats chuck her on Smolov and work in some upper bodyon assistance days (smisrs) Quote Link to comment Share on other sites More sharing options...
drizzt Posted January 9, 2012 Report Share Posted January 9, 2012 5 x 5 like Vee said is a good start. Quote Link to comment Share on other sites More sharing options...
I Declare War Posted January 9, 2012 Report Share Posted January 9, 2012 any advices would be appreciated!Get her to sign up on the forum dude and point her to the girl's training logs, maybe morattigirls log for example. Quote Link to comment Share on other sites More sharing options...
bang_bang Posted January 9, 2012 Author Report Share Posted January 9, 2012 Stronglifts 5x5 would be good since she is starting with just the bar anyway. What are her goals training wise?That's a very good idea don't know why I didn't think of it myself.. I might modify it a bit though.. Something like this.Workout A:Squat 5x5Bench 5x5Seated dumbbell press 5x5Leg press 3x10Tricep push downs 3x10Push ups 3x close to failureWorkout B:Squat 5x5Deadlift 3x5Face pulls 3x10Seated rows 3x8Hamstring curls 3x10Bicep curls 3x10Various ab exercisesAlternate a and b. Add 5kg a week to squats and deadlift, 2.5kg to everything else.Thoughts?Her goal is to drop bf% to something respectable, then maintain and gain strength Quote Link to comment Share on other sites More sharing options...
bang_bang Posted January 9, 2012 Author Report Share Posted January 9, 2012 any advices would be appreciated!Get her to sign up on the forum dude and point her to the girl's training logs, maybe morattigirls log for example.I'm not letting her join, too many mongrels on here. I'd rage if someone said something disrespectful to her lol I'm a bit protective Quote Link to comment Share on other sites More sharing options...
I Declare War Posted January 9, 2012 Report Share Posted January 9, 2012 any advices would be appreciated!Get her to sign up on the forum dude and point her to the girl's training logs, maybe morattigirls log for example.I'm not letting her join, too many mongrels on here. I'd rage if someone said something disrespectful to her lol I'm a bit protectivefair enough, there's some dogs on here that's for sure! Quote Link to comment Share on other sites More sharing options...
Phedder Posted January 9, 2012 Report Share Posted January 9, 2012 Stronglifts 5x5 would be good since she is starting with just the bar anyway. What are her goals training wise?That's a very good idea don't know why I didn't think of it myself.. I might modify it a bit though.. Something like this.Workout A:Squat 5x5Bench 5x5Overhead press 5x5Leg press 3x10Tricep push downs 3x10Push ups 3x to failureWorkout B:Squat 5x5Deadlift 5x5Hamstring curls 3x10Bicep curls 3x10Various ab exercisesAlternate a and b. Add 5kg a week to squats and deadlift, 2.5kg to everything else.Thoughts?Her goal is to drop bf% to something respectable, then maintain and gain strengthLooks pretty sensible. Would reduce deadlifts to 3x5 for a start, and add in some lat pulldowns/DB rows for upper back. Maybe limit push ups to 2-3 reps before failure as well. Quote Link to comment Share on other sites More sharing options...
bang_bang Posted January 9, 2012 Author Report Share Posted January 9, 2012 Cheers, good ideas. Ill adjust the push ups to suit her ability. Might throw in some face pulls too and swap out overhead press for seated dumbbell press. the bar already weighs 8kg so I think she would fail too quickly using that. Quote Link to comment Share on other sites More sharing options...
hhhh1 Posted January 9, 2012 Report Share Posted January 9, 2012 is she hot? Quote Link to comment Share on other sites More sharing options...
olympia Posted January 9, 2012 Report Share Posted January 9, 2012 is she hot?Lol im betting you will never find out. Quote Link to comment Share on other sites More sharing options...
runveerun Posted January 9, 2012 Report Share Posted January 9, 2012 Workout A:Squat 5x5Bench 5x5Seated dumbbell press 5x5Leg press 3x10Tricep push downs 3x10Push ups 3x close to failureWorkout B:Squat 5x5Deadlift 3x5Face pulls 3x10Lat pull downs 3x8Hamstring curls 3x10Bicep curls 3x10Various ab exercisesAlternate a and b. Add 5kg a week to squats and deadlift, 2.5kg to everything else.Thoughts?Her goal is to drop bf% to something respectable, then maintain and gain strengthA rowing exercise in there too would be good, a DB row or Bent over BB row on day B. Otherwise looks good! :grin: I'm not letting her join, too many mongrels on here. I'd rage if someone said something disrespectful to her lol I'm a bit protectiveYou're a nice brother looking out for her 8) Quote Link to comment Share on other sites More sharing options...
bang_bang Posted January 9, 2012 Author Report Share Posted January 9, 2012 Good suggestion thanks. I'll swap out pull downs for seated rows Quote Link to comment Share on other sites More sharing options...
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