Need a good 3 day a/b split routine

[bigtim27]

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.


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

This is excellent Steve I'll run this by her and she whats she thinks thanks for taking the time to help out!!

[bigtim27]

Originally Posted by ForwardMotionStruggle

I have to ask this, but would she be willing to leave for a better gym?

Unfortunatley that is not an option lol. That was my first question as well.

[bamazav]

Originally Posted by bigtim27

I've worked out her bmr and her calorie need to put her in a deficit to lose 2 lbs a week would be around 1680 -1750 cal a day.

That looks about what I would estimate, I would not even be upset with 1500 at the bottom. That said, based on what you said she is eating, she is way low. My lady, who is seeking to lose a person (started at 270), was eating just like her. I increased her cals and protein and the lbs began melting. We can actually reach a point where our body goes into starvation mode and it begins to store food, especially carbs, and slows down the metabolism. Often dieters think if they just eat very little it will help, it actually hurts in more ways than weight loss.

[bigtim27]

Originally Posted by bamazav

That looks about what I would estimate, I would not even be upset with 1500 at the bottom. That said, based on what you said she is eating, she is way low. My lady, who is seeking to lose a person (started at 270), was eating just like her. I increased her cals and protein and the lbs began melting. We can actually reach a point where our body goes into starvation mode and it begins to store food, especially carbs, and slows down the metabolism. Often dieters think if they just eat very little it will help, it actually hurts in more ways than weight loss.

I know first hand. I've done it to myself a few years back was down to eating around 1500 calories a day weighing 290.

[BendtheBar]

Originally Posted by bigtim27

This is excellent Steve I'll run this by her and she whats she thinks thanks for taking the time to help out!!

No problem Timbo. For women who aren't necessarily looking to build uber muscle it's always best to settle for exercise they "will" do rather than to go hardcore with the attitude "you must!"

Small steps.

Best of luck Tim!

[bigtim27]

Originally Posted by BendtheBar

No problem Timbo. For women who aren't necessarily looking to build uber muscle it's always best to settle for exercise they "will" do rather than to go hardcore with the attitude "you must!"

Small steps.

Best of luck Tim!

Thanks I let her know that everything I've sent her between diet advice and training is all still workable and nothing is set in stone. I want to see her succeed.

[Carl1174]

How did she get on Tim ?

Carl.