Need a good 3 day a/b split routine

[bigtim27]

Ok I have a friend I'm tyring to set up with a simple A/B split routine for 3 days a week. She can only train for 40 minutes in the morning on mon-wed-fri. Her main goal is fat loss she is 5'3 165. She works out at planet fitness so no deadlifting and no free standing squat racks. ANybody care to help me make her a routine?

[BendtheBar]

Sure Timbo. A couple questions...

What is her current experience level with weights/machines/any form of resistance training?

You think she will fear progression?

Will she be open to more daily protein?

[bigtim27]

she has been training for about 6 months now and has lost around 30 lbs already. She gave me a sample of her daily diet and she barely has any protein what so ever but I've gone over the diet aspect with her and we have that squared away now and she is more than willing to get in her protein. This is from a message from her

"Well, I can only get to the gym in the mornings during the week, and I usually have about a half hour/40 minutes to spend there, so as of right now I've been doing arms/chest/back/abs Monday-Wednesday-Friday and I'm trying to incorporate a leg day in there on Tuesdays or Thursdays."

"Haha it's okay, unfortunately I do my weight training at planet shitness, then for cardio I walk home from work which is about 2 miles then I have an elliptical at home that I use for 30-45 minutes 3-4 times a week."

[bamazav]

Originally Posted by BendtheBar

Sure Timbo. A couple questions...

What is her current experience level with weights/machines/any form of resistance training?

You think she will fear progression?

Will she be open to more daily protein?

I would add, diet wise, what does her menu look like on average for a week? I can help, as that is what I do with Fit For the King.

[BendtheBar]

With 30 to 40 minutes per day, I think we can get her on a good resistance program with a tight rest period between sets, and a simple focus on progression without beating her over the head with it. Let me do some thinking.

[bigtim27]

Originally Posted by bamazav

I would add, diet wise, what does her menu look like on average for a week? I can help, as that is what I do with Fit For the King.

First message from her when I asked about her diet.

"Normally, I eat a yogurt as soon as I get to work, I eat either oatmeal or a small bowl of cereal for breakfast, a soup or a small sandwitch for lunch, and something light for dinner. I will admit, I do go on binges here and there though. Ugh it sucks. Come to think of it, the exercise that I am doing is probably just helping me maintain my figure. I mean I still wear the same size and stuff but it's just not going anywhere lol "

[bamazav]

Originally Posted by bigtim27

First message from her when I asked about her diet.

"Normally, I eat a yogurt as soon as I get to work, I eat either oatmeal or a small bowl of cereal for breakfast, a soup or a small sandwitch for lunch, and something light for dinner. I will admit, I do go on binges here and there though. Ugh it sucks. Come to think of it, the exercise that I am doing is probably just helping me maintain my figure. I mean I still wear the same size and stuff but it's just not going anywhere lol "

height and weight? Sorry, read it above, 5'3" 165. First thought from your previous posts:
1. You have already identified that she is not getting enough protein.
2. She is not eating enough. If she has not stalled, she will soon if what you listed above is the typical day. A rough in the head figure has her at no more than 1000 cals. For a woman around the age of 30, she should be getting close to 2000 a day to maintain. Either extreme can hurt weight loss, too much or too few cals.

[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

[ForwardMotionStruggle]

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

[bigtim27]

Originally Posted by bamazav

height and weight? Sorry, read it above, 5'3" 165. First thought from your previous posts:
1. You have already identified that she is not getting enough protein.
2. She is not eating enough. If she has not stalled, she will soon if what you listed above is the typical day. A rough in the head figure has her at no more than 1000 cals. For a woman around the age of 30, she should be getting close to 2000 a day to maintain. Either extreme can hurt weight loss, too much or too few cals.

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.