neu26
Jr. Gnome
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Posts: 63
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« on: October 26, 2010, 08:23:44 PM » |
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I've just made a program for a client. 5'3" 155 lb woman. Only has four days to go to the gym every week. I put her on two days of lower body and two days of upper body to start, with a larger concentration on upper, since she's considerably weaker there.
Workout #1
Circuit (3 sets) with bench (6-12), cable rows (6-12), military press (6-12), tricep extensions with cable (6-12)
Circuit (3 sets) wth lat pull-downs (6-12), dumbell curls (6-12), front raises (6-12), crunches (25).
25+ minutes of cardio
Workout #2
Circuit (3 sets) with leg extensions or wall sit (6-12 or 30s), calf extensions (6-12), leg curls or lunges (6-12)
40+ minutes of cardio
Let me know what you think!
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ozmuz
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« Reply #1 on: October 26, 2010, 08:36:26 PM » |
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You don`t say what level she`s at, I would not give one of my cliets so much emphasis on anterior delts, you already have 2 exercises hitting them unless there is specific purpose and recovery time..
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‘Whatever can be conceived and believed can be achieved.’ The body holds true to whatever course the mind sets as a future reality. Believing in yourself and being able to clearly visualize what you will soon become are the keys to bodybuilding success.” Boyer Coe
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neu26
Jr. Gnome
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Posts: 63
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« Reply #2 on: October 26, 2010, 08:57:46 PM » |
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Sorry, she's not new to cardio but is a complete beginner with weights.
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dodothebird
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« Reply #3 on: October 26, 2010, 11:38:20 PM » |
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I'd replace upright rows with front raises. And "leg curls or lunges" doesn't sound good, as lunges are the only compound in that circuit and should be a must. Otherwise it looks fine.
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Supersonic, super destructive, seemingly unresistable. On the job around the clock, with 24 hour a day reliability. Constantly monitoring, pulse-taking, controlling. Into a continuous flow of interpretation, which could be understood at a glance.
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surya.v
Strong(er)
Übergnome
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Posts: 1924
Do what you do!
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« Reply #4 on: October 27, 2010, 03:08:53 AM » |
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I'd replace upright rows with front raises. And "leg curls or lunges" doesn't sound good, as lunges are the only compound in that circuit and should be a must. Otherwise it looks fine.
you meant the opposite ? or my english is wrong  |
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Stats:
Height - 5'10"
Weight ~ 62kgs
Goals for August 2012-
Deadlift 110kgx5
Squat 80kgx3x5
OHP 45kgx3x5
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dodothebird
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« Reply #5 on: October 27, 2010, 03:15:44 AM » |
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I'd replace upright rows with front raises. And "leg curls or lunges" doesn't sound good, as lunges are the only compound in that circuit and should be a must. Otherwise it looks fine.
you meant the opposite ? or my english is wrong You got it right. I meant use upright rows instead of front raises which were included in the program. |
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Supersonic, super destructive, seemingly unresistable. On the job around the clock, with 24 hour a day reliability. Constantly monitoring, pulse-taking, controlling. Into a continuous flow of interpretation, which could be understood at a glance.
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HerrKaputt
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« Reply #6 on: November 09, 2010, 07:10:30 AM » |
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I second upright rows -- great compound for your lateral shoulder and upper back.
Also consider adding a small weight plate to crunches, to make your client stay in a lower rep range, or switch to bicycles.
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Uglok
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« Reply #7 on: November 09, 2010, 07:19:48 AM » |
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Hell with it, i'll jump in the melee as well.
Now what you guys are suggesting is 2 bicep compounds and 1 bicep isolation as part of a 4-exercise workout. Too much.
Yes, go for upright rows - no, don't replace the front raises. Replace the bicep curls with upright rows, replace the front raises with reverse flies (so targeting the rear delts and from the motion itself requires lower back for stabilisation - will do wonders in working core, posterior chain, and supplementing pullup progression- the last of which your client will almost certainly be thankful of as this is a very noticeable improvement).
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Evilcyber
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« Reply #8 on: December 09, 2010, 11:29:20 AM » |
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Neu, after reading this posting of yours I do wonder if you should have "clients". |
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RubenVL
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« Reply #9 on: December 09, 2010, 11:31:32 AM » |
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I was wondering the same thing when I saw this thread.
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Faith tapped me on the shoulder and said: You're a weightlifter.
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Brink
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« Reply #10 on: December 09, 2010, 06:11:51 PM » |
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Neu, after reading this posting of yours I do wonder if you should have "clients". I'm wondering if the OP is really just using a parent/child shared account. |
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-Muscle Soreness DOESN'T = Mass Gains
-Strength Gains = Mass Gains--------------------------------------- Do you know what you want?If you see me doing something wrong, just tell me. 
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Owz600
Jr. Gnome
Reputation Power: 1
Posts: 98
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« Reply #11 on: December 19, 2010, 03:07:56 AM » |
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Neu, after reading this posting of yours I do wonder if you should have "clients". I thought the exact same thing |
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