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Workout for a girl with db's and a barbell?

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Sypo
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« on: February 27, 2011, 01:30:16 AM »
I need a 3day a week fullbody workout for a girl. She does cardio everyday and says that weight isn't an issue. She just wants to tone up. She has dumbbells and a barbell but isn't that interested in pull-ups/chin-ups.

What would be a good workout for her?
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« Reply #1 on: February 27, 2011, 08:13:48 AM »
Well she does cardio everyday so thats good
then she's probably in shape to do more resistance training

I'd recommend some light squats, crunches, and push ups
mostly compound body weight exercises

to tone up cardio and nutrition is the way to go
since she already does cardio perhaps racking up a notch with speed or length to burn more calories and eat smart to lose even more

all would lead to less fat more muscle -> toned healthy body
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Sypo
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« Reply #2 on: February 27, 2011, 08:42:40 PM »
Would it be ok for her to squat 3 times a week?

I was thinking maybe alternate between squats and lunges.
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Mitchness
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« Reply #3 on: February 27, 2011, 11:49:19 PM »
I would say just basic bodyweight exercises, pushups, pullups, dips, squats, crunches, sit ups, calf raises. Stuff like that. 3 times a week.
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« Reply #4 on: February 27, 2011, 11:53:22 PM »
Heavy compunds all the way. Can't say too much more with the info available. But the workout can be more or less identical to a "male" routine. Only real difference will be that the results will be slower.
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    « Reply #5 on: February 28, 2011, 12:23:34 PM »
    It's a shame that she doesn't want to do chinups and pullups, because they are such great compounds... anyways, here are two examples I've come up with (everyone feel free to criticize):

    Example 1
    Lunges
    Stiff legged deadlift
    Bent over barbell rows
    Dumbbell press
    Skull crushers
    Barbell curls
    Hanging leg raises

    Example 2
    Squat/deadlift (switch at each workout)
    Bent over barbell rows
    Chest dips
    Military press
    Barbell curls
    Crunches
    Calf raises
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    Helmut_Nbg
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    « Reply #6 on: March 07, 2011, 10:47:50 AM »
    If she wants to "tone", I'd have her focus on the chest (I've heard this stops your tits from sagging later on), legs and maybe lats, and not do a lot of shoulder work because big shoulders make you look masculine. And she'd probably enjoy having big glutes too  Tongue So definitely squats and pushups, maybe deadlifts plus some rows, crunches, machine work, whatever keeps her working out.
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    « Reply #7 on: March 10, 2011, 06:31:31 PM »
    Squats are a definite yes for a nice butt Smiley

    I suggest this:

    Day 1
    Squats 5x5
    Bench Press 5x5

    Day 2
    Overhead press 5x5
    Dumbbell row 5x5

    Day 3
    Squats 5x5
    Deadlift 1x5
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    omatsu123
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    « Reply #8 on: April 26, 2011, 09:09:18 PM »
    What does she exactly mean by "tone"Huh?

    If her body fat is 20% or less, she should have enough muscle definitions around her abdominals and legs if she has been eating right and doing cardio correctly.
    If more than that, she is just slim and healthy but not really "toned".

    I'd like to know what she mean by "tone". What's her expectation and goal?
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