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Old 03-03-2011, 01:12 PM   #8
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,810
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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This is sort of an HLM. It has some heavy compound-style lifts on each day, and some lighter work.

Right now we don't need to get her into all compound lifts. It's most important just to get her progressing so she can maintain that muscle while cutting. If she wants to go more "compound" that's certainly fine. I will list first choice exercises, and second choice.

We can encourage her to do the first choice, but if worse comes to worse she can choose option B.

3 sets each for 10-12 reps. Rest 45 to 60 seconds between sets.

For a given exercise, let's keep it simple:

Workout 1 she does 10, 10, 10 with a weight.
Workout 2 she does 11, 11, 11 with a weight.
Workout 3 she does 12, 12, 12 with a weight.
Workout 4 she adds a small amount of weight.

For isolations where a 5 pound jump is too much, let her keep adding reps until 15 and try again.


Monday
Squats or Smith Squat
Dumbbell Incline Press or DB Flat Bench
Barbell Row or Machine Row
Seated Dumbbell Press
Abs

Wednesday
Leg Extensions
Bench Press or Machine Press
Pull Ups or Lat Pull Down
Side Laterals
Barbell or Dumbbell Curls

Friday
Leg Press or Lunge
Flyes or Pec Dec
Dumbbell Rows
Seated Barbell press or Machine Press
Abs
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