PT'ing a friend - UK-Muscle Body Building Community

AussieMarc · 25-07-2005, 07:55 AM

Hey fellas. It's been ages since I have posted.

My girlie friend (not girlfriend :P) wants to join a gym and asked me for help on a bit of PT work. I said I wouldn't charge her since I am not qualified etc and we are mates and stuff. Anyways, I need to write up a routine for her and would like some of you fellas (and ladies) to clarify this routine with me.

Her goals are a full body tone majoring in arms and legs. She doesn't want mass, she just wants tone. Obviously we can't forget her other body parts... Alright here goes..

Day 1: Leg toning day
Light squat - 8 reps 4 sets
Leg curl - 8 reps 4 sets
Leg extensions - 8 reps 4 sets
Light deadlift - 8 reps 4 sets
20 mins cardio

Day 2: Upper body toning day
Light bench press - 8 reps 4 sets
Lat pulldown - 8 reps 4 sets
Shoulder press - 8 reps 4 sets
Seated row - 8 reps 4 sets
20 mins cardio

Day 3: Midsection toning day
<Various ab exersizes>
30 mins cardio

The reason I am not making them too intense is because she doesn't want to gain much muscle mass she just wants definition without gaining the "muscle" figure. Is her routine absolutely rubbish or am I leading somewhere?

sweet_FA · 25-07-2005, 07:24 PM

Quote:

Originally Posted by AussieMarc

Hey fellas. It's been ages since I have posted.

My girlie friend (not girlfriend :P) wants to join a gym and asked me for help on a bit of PT work. I said I wouldn't charge her since I am not qualified etc and we are mates and stuff. Anyways, I need to write up a routine for her and would like some of you fellas (and ladies) to clarify this routine with me.

Her goals are a full body tone majoring in arms and legs. She doesn't want mass, she just wants tone. Obviously we can't forget her other body parts... Alright here goes..

Day 1: Leg toning day
Light squat - 8 reps 4 sets
Leg curl - 8 reps 4 sets
Leg extensions - 8 reps 4 sets
Light deadlift - 8 reps 4 sets
20 mins cardio

Day 2: Upper body toning day
Light bench press - 8 reps 4 sets
Lat pulldown - 8 reps 4 sets
Shoulder press - 8 reps 4 sets
Seated row - 8 reps 4 sets
20 mins cardio

Day 3: Midsection toning day
<Various ab exersizes>
30 mins cardio

The reason I am not making them too intense is because she doesn't want to gain much muscle mass she just wants definition without gaining the "muscle" figure. Is her routine absolutely rubbish or am I leading somewhere?

id incorporate a higher repetition range if the goal is focused on toning, 12-15 reps and maybe as high as 20 reps on legs day

dk246 · 26-07-2005, 01:48 AM

agree with sweet fa more reps lighter weight

AussieMarc · 27-07-2005, 12:38 PM

Ah right just increase the reps and put her on a low weight? Otherwise is it a decent routine? I didn't want to make it too hardcore at all because she just wants to tone.. Now I am just repeating myself so Ill stop

Stu · 27-07-2005, 04:12 PM

Maybe a bit of tricep work if she wants to "tone" her arms, tricep extensions prehaps.

Lauren · 27-07-2005, 04:31 PM

Personally I dont see the point in doing light weights, you need to go heavy enough to break the muscle down, so it can heal stronger and bigger.

She wont put on mass believe me its very hard for a woman to do that! Unless your caining serious amounts of gear, which she wont be I doubt!

You must inform her about the right foods etc to eat also, must keep her protrin high!!!!!

samurai69 · 27-07-2005, 07:05 PM

Quote:

Originally Posted by Lauren

Personally I dont see the point in doing light weights, you need to go heavy enough to break the muscle down, so it can heal stronger and bigger.

She wont put on mass believe me its very hard for a woman to do that! Unless your caining serious amounts of gear, which she wont be I doubt!

You must inform her about the right foods etc to eat also, must keep her protrin high!!!!!

Never a truer word spoken, shame more women dont train with real weights

h4ydn · 27-07-2005, 07:58 PM

sorry if im wrong and feel free to correct me, but doing weight then straight after doing 20-30 min cardio after, for a beginner is a bit harsh, wouldnt doing the cardio burn off what was gain using the weights and burn off muscle? sorry if im wrong, and obviously correct me but i was always told (when i started) not to do cardio straight after weights for above mentioned reasons

**hackskii** · 27-07-2005, 08:45 PM

No doing weights first actually helps you get into fat burning quicker with the cardio.

So for instance it takes you 30 minutes to tap into the fat burning stage during cardio.
If you lift for lets say 20 minutes with some intensity then you are in the fat burning stage in 10 minutes.
20 minutes weights + 10 minutes cardio = fat burning.
This is just an example as I think it is actually about closer to about 40 minutes before fat burning happens.

dirtride · 27-07-2005, 08:54 PM

Scott,, So im lifting everyother day,, and doing cardio in the mornings everyday for 35min,, I should be on my way to go with fat loss.

**hackskii** · 27-07-2005, 10:03 PM

Cardio first thing is best.
I like waking up slowly, doing cardio first thing would be a pain for me.

But yes dirt, you will be fine like a mofo with that.

25-07-2005, 07:55 AM	#1 (permalink)
AussieMarc UK-M's Token Aussie Join Date: Jun 2004 Location: QLD, Australia Posts: 1,488	PT'ing a friend Hey fellas. It's been ages since I have posted. My girlie friend (not girlfriend :P) wants to join a gym and asked me for help on a bit of PT work. I said I wouldn't charge her since I am not qualified etc and we are mates and stuff. Anyways, I need to write up a routine for her and would like some of you fellas (and ladies) to clarify this routine with me. Her goals are a full body tone majoring in arms and legs. She doesn't want mass, she just wants tone. Obviously we can't forget her other body parts... Alright here goes.. Day 1: Leg toning day Light squat - 8 reps 4 sets Leg curl - 8 reps 4 sets Leg extensions - 8 reps 4 sets Light deadlift - 8 reps 4 sets 20 mins cardio Day 2: Upper body toning day Light bench press - 8 reps 4 sets Lat pulldown - 8 reps 4 sets Shoulder press - 8 reps 4 sets Seated row - 8 reps 4 sets 20 mins cardio Day 3: Midsection toning day <Various ab exersizes> 30 mins cardio The reason I am not making them too intense is because she doesn't want to gain much muscle mass she just wants definition without gaining the "muscle" figure. Is her routine absolutely rubbish or am I leading somewhere? __________________ - Marc To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-07-2005, 01:48 AM	#3 (permalink)
dk246 cookie monster Join Date: Jun 2004 Location: Llanelli (im on the right side of the bridge) Posts: 520	agree with sweet fa more reps lighter weight __________________ :lift: 3 white lights and u gone to deep :lift: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ----------ass to grass---------- To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ;) :jerk: Powerlifters pump harder:jerk: ;) To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-07-2005, 12:38 PM	#4 (permalink)
AussieMarc UK-M's Token Aussie Join Date: Jun 2004 Location: QLD, Australia Posts: 1,488	Ah right just increase the reps and put her on a low weight? Otherwise is it a decent routine? I didn't want to make it too hardcore at all because she just wants to tone.. Now I am just repeating myself so Ill stop __________________ - Marc To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-07-2005, 04:12 PM	#5 (permalink)
Stu original nutter Join Date: Jan 2005 Location: No fixed abode Posts: 743	Maybe a bit of tricep work if she wants to "tone" her arms, tricep extensions prehaps. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-07-2005, 04:31 PM	#6 (permalink)
Lauren The Lady Of The Manor Join Date: Jan 2005 Location: Bedfordshire, UK Posts: 2,291	Personally I dont see the point in doing light weights, you need to go heavy enough to break the muscle down, so it can heal stronger and bigger. She wont put on mass believe me its very hard for a woman to do that! Unless your caining serious amounts of gear, which she wont be I doubt! You must inform her about the right foods etc to eat also, must keep her protrin high!!!!! __________________ "Are you a Raver?" "No, Im straight!" :love:

27-07-2005, 07:58 PM	#8 (permalink)
h4ydn Newbie Trainer Join Date: Jul 2005 Location: kislingbury - just out side northampton Posts: 54	sorry if im wrong and feel free to correct me, but doing weight then straight after doing 20-30 min cardio after, for a beginner is a bit harsh, wouldnt doing the cardio burn off what was gain using the weights and burn off muscle? sorry if im wrong, and obviously correct me but i was always told (when i started) not to do cardio straight after weights for above mentioned reasons __________________ i don't have 'roid rage; - i just dont like you! now shut up and train!!!

27-07-2005, 08:45 PM	#9 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,671	No doing weights first actually helps you get into fat burning quicker with the cardio. So for instance it takes you 30 minutes to tap into the fat burning stage during cardio. If you lift for lets say 20 minutes with some intensity then you are in the fat burning stage in 10 minutes. 20 minutes weights + 10 minutes cardio = fat burning. This is just an example as I think it is actually about closer to about 40 minutes before fat burning happens. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-07-2005, 08:54 PM	#10 (permalink)
dirtride Gym Addict Join Date: Jan 2005 Location: Eastern, USA Posts: 231	Scott,, So im lifting everyother day,, and doing cardio in the mornings everyday for 35min,, I should be on my way to go with fat loss.

27-07-2005, 10:03 PM	#11 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,671	Cardio first thing is best. I like waking up slowly, doing cardio first thing would be a pain for me. But yes dirt, you will be fine like a mofo with that. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.