03-03-2011, 01:31 PM
the thrilla from phila
Join Date: Dec 2010
Location: Atlantic City, NJ
Training Exp: 3
Training Type: Lose Weight
Fav Exercise: Military Press
Fav Supp: xtend
Originally Posted by BendtheBar
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.
Squats or Smith Squat
Dumbbell Incline Press or DB Flat Bench
Barbell Row or Machine Row
Seated Dumbbell Press
Bench Press or Machine Press
Pull Ups or Lat Pull Down
Barbell or Dumbbell Curls
Leg Press or Lunge
Flyes or Pec Dec
Seated Barbell press or Machine Press
This is excellent Steve I'll run this by her and she whats she thinks thanks for taking the time to help out!!
I'll find strength in pain.