colt24

TONE******

My mum is joining the gym next week (fitness first), I am writing on her behalf as i know she will just do random crap, So i want her to get her moneys worth.
She basically just wants to tone up. Can somone suggest types of routines, sets, reps ect.

Would it be okay for my mum to follow a compound routine like mine?

Thanks

wogihao

I could recomend countless routines that have in the past proved efective in loseing weight and building muscle. However its totaly pointless because of the way *generaly a woman in the gym will behave.

You can argue till your blue in the face that a compound routine will work wonders for you mum but she will not beleve you.

hell any routine where she uses weights with progressive resistance will work however ... She will say that she dosent want to be a bodybuilder, no matter how hard you explain why it wont happen she will flat out not beleve you.

What she will beleve is the desk bint that shows her the balance ball and a low impact arobic drill is the answer to all her problem. while she reads chat.

I can predict what the routine will be if you come back in 2 weeks.

10 mins on the tread mill,
1 set on the abb master
1 set on the hip/thigh machine (set on a ridicliously low setting).
1,000 sets on the leg extention machine set on 5kg. whilst reading a magazine.
20 variations of tricep extentions, some rows but with no more than the pink dumbell.

colt24

lol
your pretty much spot on already.
I've told her she wont become massive ect.
I think i might go to her gym for few days and show her the way.

shauno

if she trains in the mornin you can tell her to have some coffee on an empty stomach to enduce lipolysis.

i think best bet is to get her to do full body stuff each exercise four sets of 12 reps.

i cant see many women wanting to squat and deadlift

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colt24

Can anyone sort me out with a routine, I'm going gym with her 2moro, and i have no idea where to start her...

I mean do women need to work out there chest?
lol,,, i have no idea...

I guess the main things she wants to sort out is her legs and arms and belly..

BabyYoYo

Hey thanks for you PM Colt..

Although I'm not the best person to ask as I'm not a Personal Trainer what I will give you is what Pscarb suggested I do.

I'm quite commited when it comes to training and obviously don't know what kind of programme your mom would be looking for but anyway this is what I do.

Day 1: Back/ Biceps/ Triceps/ Abs/Core
Wide Grip Lat Pulldown
Close Grip Lat Pulldown
Tricep Rope Extension
Standing DB Curls
V-Bar Tricep Extension
Seated Row/ Cable Row
Core exercises (pick and choose)


Day 2: Quadriceps/ Hamstrings/ Calfs/ Abs/Core
Leg Extension
Seated Leg Curl/ Lying leg curl
Seated Leg Press
DB Lunges
Squats
Seated Calf raises
Core Exercises (Again pick & choose)
(SPINNING CLASS)

Day 3: Chest/ Shoulders/ Abs & Core
Incline DB fly
DB side raise
DB shoulder press
Flat Bench press
(Abs) Pick & Choose

I'm getting into the routine of doind 30 mins cardio at low intensity before breakfast to optimise fat burning.... suggest she does this, it will wor wonders I promise. Also.. it is imperative a female does do chest exercises... might stop things going south too much!!! You never know.

For any more advice, I suggest contacting Pscarb, he is wonderful and knows his stuff.. and has trained with females before. Also contact PiercedNip.. she is a gym studio manager and is very experienced and very helpful!

Hope this helps!!!

Kate x

Any questions feel free to PM me again!

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colt24

Thank you so much,
much appreciated.

p.s may i ask whats your goals?

BabyYoYo

Hey Colt,

No problem, hope that you find it of some use for your mom. Unless she's keen using weights she might find it a bit intimidating... :(

My goals.. well, pretty much the same as your mums for now. I'm considering maybe training towards competition level in a couple of years but we'll see.

K x

p.s I didnt include sets & reps but I'm doing 3 x 12 reps. Your mum might want to do 3 x 15 though.

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colt24

I don't think my mum will be that committed and wont see the benefits of using weights...

Do you think a full body work out would be easier to manage with some cardio after.
thanks : )

BabyYoYo

Maybe, I guess it depends on how often she is planning to get in the gym. To get any benefit, she'd need to be doing some sort of exercise every day and some resistance every 2-3 days...

Why not suggest she do classes instead. Like spinning for example?

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colt24

My mum is a nurse so her working days change all the time :O
Can you suggest a full body work out?
should i stick to few exercises for each muscle group

maybe start with

arms - tris/biceps , lap pull down, Tricep pull down, dumbbell curls
shoulders- shoulder press, machine upward row
chest- bench press machine, peck deck,
back - Wide Grip Lat Pulldown, Close Grip Lat Pulldown
legs- Seated Leg Press, Leg Extension, Seated Calf raises

maybe 20mins cardio after

;e;e;e;e;e;
i dunno :(

BabyYoYo

I'm not really experienced enough to offer advice on a full body routine and whether your mom would get any results from it... Plus it looks like a lot to do in one session..

But personally I would go with maybe splitting the exercises into two session with 30-45 mins cardio afterwards.

Maybe:

Arms, Chest & Shoulders on Day 1
Legs, back and abs on Day 2

At least 30 mins cardio afterwards.

Have you PM'd Pscarb yet or PiercedNip? They will be able to help you much more.. or even get you mum on here to have a look around.

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colt24

i'll give them a message,
Thanks for your help though

BabyYoYo

No worries..

Anytime

x

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