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GBLiz · 10-11-2005, 12:46 PM

No problem T...

I think most of us forget what it was like to be a total beginner. We've learnt the 'best' way to train and thats all we can remember!

Personally I don't advise that a total beginner start with body-part workout splits like we do. Its too much for a body to go from doing nothing, to spending an hour on one muscle group!

Diet i have given a sample diet for sustainable fat loss in answer to a question in the ladies diet forum so that would be good for your girl aswell.

Training the main thing is she's not a bodybuilder, she's not in love with training!!! So if she doesnt like squats....dont force her to do them over and over, because she wont enjoy it and she wont carry on.

For the first few weeks I would suggest she do an all over body workout twice a week, and cardio 3 times a week on the days she doesnt do the weights. This is just a starting point to get her gently back into it.

For example, given the equipment you have (back is a bit limited without lat pulldown or seated row):

Chest press
Bent over dumbell rows
Shoulder press
leg extensions
Flyes
Dorsal lifts off the end of bench
side lateral raises
leg curl (if the leg attachment does both?)
Bicep curls
Tricep kickbacks
Light squats holding dumbells

This looks like a lot but she only needs to do a couple of sets of 10 for each. To make it less boring she can work her way down the list doing one set of each exercise, then repeat the whole circuit again or even 3 times. it really wouldnt take very long, half an hour at most. Dont forget she wants to tone up not get big!

If she feels she's ready to move on you could up the cv to 4 or even 5 days and change the workout to a 2 day split repeated twice in over the course of a week (eg 1)back chest shoulders 2) arms and legs )

hope that helps!

10-11-2005, 12:46 PM	#4 (permalink)
GBLiz Newbie Trainer Join Date: Jul 2004 Location: hemel hempstead Posts: 86	No problem T... I think most of us forget what it was like to be a total beginner. We've learnt the 'best' way to train and thats all we can remember! Personally I don't advise that a total beginner start with body-part workout splits like we do. Its too much for a body to go from doing nothing, to spending an hour on one muscle group! Diet i have given a sample diet for sustainable fat loss in answer to a question in the ladies diet forum so that would be good for your girl aswell. Training the main thing is she's not a bodybuilder, she's not in love with training!!! So if she doesnt like squats....dont force her to do them over and over, because she wont enjoy it and she wont carry on. For the first few weeks I would suggest she do an all over body workout twice a week, and cardio 3 times a week on the days she doesnt do the weights. This is just a starting point to get her gently back into it. For example, given the equipment you have (back is a bit limited without lat pulldown or seated row): Chest press Bent over dumbell rows Shoulder press leg extensions Flyes Dorsal lifts off the end of bench side lateral raises leg curl (if the leg attachment does both?) Bicep curls Tricep kickbacks Light squats holding dumbells This looks like a lot but she only needs to do a couple of sets of 10 for each. To make it less boring she can work her way down the list doing one set of each exercise, then repeat the whole circuit again or even 3 times. it really wouldnt take very long, half an hour at most. Dont forget she wants to tone up not get big! If she feels she's ready to move on you could up the cv to 4 or even 5 days and change the workout to a 2 day split repeated twice in over the course of a week (eg 1)back chest shoulders 2) arms and legs ) hope that helps! __________________ IFBB Pro Fitness / UKBFF 2005 Miss Fitness UK To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.