Okay so a friend of mine said she wanted to start working out with me, and while I've had many a gym partner, most of them beginners, and had no issue making up a solid routine for them, I've never put any thought in making a female oriented routine So we went to the gym today, and she didn't really now where to start, so I figured I'd show her a few different exercises so we ended up doing something like a full body routine, but as we went home I was thinking of maybe making her do an upper/lower split I'll just make some shit up from the top of my head and I guess you guys can critique it Upper >dumbbell bench press >dumbbell shoulder press >dumbbell lateral raise >lat pulldown (will change to pullups as soon as she can do a few lol) >seated row >bicep curl (preacher, cable, barbell dumbbell, switch it up every time) >tricep extension (again different one every workout)
everything is 3x8-12 appar from isolations which I'll make her have a target of 3x15, abs every day, maybe abs one day and cardio the other, gonna have to consult with her, kinda hesitant on the bench press since I doubt any girl wants to develop their chest, but it would get her stronk, anyway, this is the template so please r8, h8 and give a good deb8
forgot to mention, she has a pretty decent figure for someone who doesn't lift, a few patches of fat here and there but doesn't even qualify as chubby, she says she goes running often and used to train kickboxing, but appart from that not much exercise
Jordan Thompson
Too long and complicated, keep it simple to make it easy to stick too and focus on what she wants >A Squat SLDL Bench >B Squat Lunge OHP Lat pulldown
Short, sweet, simple, focus on ass and lower body in general, 3 days a week so it's easier to commit to
3x5 on the barbell exercises adding weight every week, 3x5-8 on the others adding weight when 3x8 is reached
Noah Butler
Upper/Lower shouldn't exist every day is ass day replace leg extension with glute bridges remove bicep curl remove seated row add more deadlift variants (romanian, stiff leg) add kick back, either on a kick back machine or on a smith machine add abductor machine
Dominic Turner
a >squat >weighted hip thrusts >lat pull down >ohp >weighted hyper extensions >her fav basic ab workout to finish
b >deadlift >leg press >cable row >incline bench press >lunges >basic ab shit
Also just show her stumptuous or other decent female fitness sites and let her build her own routine. Unless she specifically asked you to build her routine which it doesn't sound like she did. She's just new to it. Give her some ideas but don't build it for her. If she builds it herself and it's reasonable stuff she'll be more likely to follow it.
Jace Sullivan
Also as a girl the high rep isn't a meme. I started out doing 2x8 or 3x5 kinda shit but made progress slowly which I figured was just how being a girl was. Then read about women being better at higher reps so switched to 2x15 and honestly am making faster progress with that.
Weighted hip-thrusts>glute bridges With kickback she has to make sure she bends over for optimal glute activation.
Also ask her what she'd like to look like. Personally I enjoy having muscular arms and back, so I do still quite a bit of upper body work. Though she might like to look more Instagram-ish.
Kayden Lewis
Every single person in this thread so far is certifiably autistic and can't read between the lines to save their life. OP, your friend doesn't give a shit about the gym, she just wants your dick and was using this as an in. Stop sperging out, stop actually trying to give her anything other than a supreme meme routine to do for one or two playful trips to the gym, and fuck her. There, I just saved you a bunch of time, misery, and helped you get laid. You're welcome.
Jose Morris
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William Carter
looks like a good routine, but the reason a I opted for and upper/lower is so that she could go to the gym more often, it's hard to work legs if you've trained them the day before or even 2 days prior, albeit with different exercises, more so if your a beginner lmao thanks i feel flattered, I mean she is cute and we have quite a bit in common, but she's damaged goods bro, she's an emo who used cut herself, maybe still does, is on anti depressants, and makes a worrying amount of jokes about suicide, with that said she's a good friend and if a friend asks for help, I'll be glad to offer it, besides, lifting is what helped me with my depression
Joshua Scott
>recommending SQUATS for FEMININE GLUTEUS >current year I seriously hope you guys don't do that >youtube.com/watch?v=1qqcwJ-_WY4
Luis Perry
>she's damaged goods
This just makes me even more sure that she just wants the D. And if you really manage to help alleviate her depression with lifting, she's just going to subconciously associate you with euphoria and her escape from depression, and then want you waaaaaay more than she already does. Then if you don't give in and fuck her and/or go out with her, she's gonna relapse HARD and you're going to be the focus of it.
Be extremely careful with how you approach this. It might be better to just give her a program and try to get her to go by herself after a bit, otherwise this has the potential to spiral wildly out of control.
Dominic Stewart
you might be on to something, as a similar thing happened to me when I was getting over my depression about 3 years ago, I had a gym buddy when I started lifting, great dude, proceeded to go party a few times, he showed me that I don't have to mope around being all sad when I can easilly just get over it and move on so naturally I associated him with happiness, still hang out with him here and there, we go workout together and think about the old days but I realise I put him on a pedestal way to high with that said I'm grateful for him, he doesn't even know how much of an impact he made on my life but I realise now he's not all that reliable and really not best friend material, however I have yet to have had a better workout partner As far as I'm conserned we're just gym buddies and have no issue if it stays that way so I'll make sure to play my cards right so I don't screw this up as I'm glad I finally have someone to work out with again, wouldn't mind fucking her though as she's quite a qtpa2ty but it could spell trouble, since she's an ex of a good friend, they broke up a few months albeit on good terms but he'd still most likely be very salty about it
Ian Jones
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John Gutierrez
I started more or less with the routine I suggested from stumptuous and was fine. Did basically AxBxAxxBxAxBxx with cardio/yoga on x days.
It's really not so hard to work legs every other day. Especially as a girl doms doesn't last as long and you recover fast. I think loading her up with a bunch of small stuff when she's new is a mistake cause you're gonna make this shit seem over-complicated. Just ya know some even pull/push upper/lower overall body routine. Keep shit simple.
Michael Rogers
>let her build her own routine Please don't. Let her stick to the basics instead of jump from one celeb meme-routine to the next.
Brayden Gutierrez
>not grabbing the oportunity to turn her body into something incredible while giving her the dicking What kind of logic is this?
Jaxon Perry
Do you have any recommendations for someone coming off a rotator cuff injury? My wife fucked hers up and is just coming off it and asked for my advice.
Leo Long
OP here again, we also tried squatting today but she kept putting all her weight on her toes and not going deep enough (just above paralel), she seemed quite clumsy when doing it, I tried a few things, put your weight on your heels, imagine your sitting on a chair, keep your chest and head up etc, we even tried goblet squats and kettlebell squats on top of 2 benches but to no avail, anyone else have any tips? I'm sure she'll get it eventually but I just want to teach her proper form as soon as possible so I don't have to babysit her and can concentrate on my own workout
Grayson Miller
>Recommendations >Do Go to a doctor >Do not Do front squats, hack squats, deadlifts, OHP, bench, dips, rows and chinups, or anything else that uses and puts pressure on the shoulder girdle before consulting a doctor. So pretty much elbow isolations (curls, cable pushdowns), back squats, lunges, Bulgarian split squats, leg raises (not hanging) and cardio are ok.
Grayson Hill
>we also tried squatting today but she kept putting all her weight on her toes and not going deep enough (just above paralel), she seemed quite clumsy when doing it, I tried a few things, put your weight on your heels, imagine your sitting on a chair You were so, so close. Next time have her do box squats. You know, make her actually sit on a chair/bench/whatever. Maybe try at first with no weight at all (not even a barbell). At this point, the most effective cue is "imagine you are squatting to shit in the forest". It should be intuitive as fuck. When she achieves proper form and depth, move on to broomstick squats. Use a broomstick to get her used to hand positioning, upper back and thoracic spine bracing. When she nails that too, then use an actual barbell. >keep your chest and head up etc Chest, yes. Head, no. I won't go into detail as to why, literally just read starting strength. The neck is to be in line with the rest of the spine. > we even tried goblet squats and kettlebell squats Learn barbell squats first and then move onto accessories. >on top of 2 benches Unless the gym is completely empty, that obnoxious as fuck. Please don't do it. >anyone else have any tips? Hope I helped.
Jaxson Nelson
Cool. Yeah she went to the doctor about 4 weeks ago and has been staying off it. We tried bench today but maybe that wasn't a good idea...
Wyatt Allen
i always thought big nostrils were due to big fingers, but how do you explain this! she's petite.
Robert Hernandez
Thanks, will do what you said, and don't worry the gym was practically empty so we weren't hogging the benches
Nathan Wright
OHP can be used to heal your rotator cuff if you do it light weight high rep. if you rest it too much like most of doctors will tell you to do you will have permanent loss of mobility in your shoulder because it won't heal properly
Jaxon Cruz
>Forming your hole program around 1 muscle, replacing heavy squats and deadlifts. They will never see real progress lifting foe one muscle group. See ss and every teen bber.
>I forgot my point. Isolation's after major bb compounds.
Robert Peterson
are you seriously arguing with this?
Sebastian Lopez
Looks like she also got some boob gains to go with those ass gains...major qt though, would poke with microdick
Thomas Barnes
>boob gains bra magics, she's not hiding it, and you'll see her almost flat chested when she's not wearing it. in another video she describes her challenge for (minor) boob gains using gym exercises - or, better, her challenge to avoid sagging of something so puny.
Jacob Lewis
She could have a great porn body if she just got implants...
Nicholas Myers
Different angle and extreme lumgar extension in the second pic. Not saying there is no progress, not saying I wouldn't fug her before or after version, but you are bad at judging bodies.
Lucas Walker
>implying I didn't account for the lordosis in the second photo-shot >"you are bad at judging bodies" if the only thing you've learned from Veeky Forums is to judge photo angles you should really just speak for yourself, boyo
Cooper Long
user said fuck her, not establish a serious relatinoship with her... Jeez
Charles Gray
I have a female colleague who genuinely asked me for advice for routine cause she's a cardio bunny and would like to try weights. Trust me if she wants my dick there were a lot of other prior chances where she could have gotten it.
