Your girlfriend (average body, not fat) goes to the gym for the first time and lets you design her workout routine

>gf

Delet

Sandwich-makes x F

...

Stick her on cardio machines and maybe high volume flute bridges and squats twice a week.

Imagine if this was true

I designed a program for my gf.
Squats, 3x5
lunges 3x10 (each leg)
romanian deads 3x10
every other day.

and 1km run on off days.

Have to ease them into it.

Her boot is already growing, as are those delicious hamstrings

>glute bridges
>squats
>abs
>lots of cardio on a bike/elliptical

>Glute bridge
>Squat
>High volume kettlebell swings to exhaustion

Sounds fucking delicous.
Alternating lunges or 3x10 on one keg and then the other one?

Also, how do you give her a bubble butt but avoid her thighs growing too much?
>inb4 spank her ass

And romanian deadlifts

Glute Bridges and hip thrusts.

Thanks!

...

Can someone post the butt workout infographics?
I didn't save them.

> your girlfriend

even getting Veeky Forums is easier for women... geez

my who?

Saved

If you want her ass to grow, but staying thin everywhere else, you should spank her regulary.
Sounds ridiculous, but her body will accumulate fat to protect itself from the repetitive impact.

Source:
ncbi.nlm.nih.gov/pmc/articles/PMC4582474/

Two days a week Split squats, Glute bridges, Calf raises
Two days a week planks and cardio.

With this program she only has to go to the gym two times a week.

Just have her do whatever this group class in pic related is

Wouldn't the "trap workout routine" be brilliant for enhancing the female form?
that gets postet here sometimes.

It shouldn't matter if the person doing it is male or female, right?

I like this meme.

>without giving you she hulk legs

What the fuck is with these faggots? There's nothing worse than an ass bolted onto two popsicle sticks.

I guess they like that dirty diaper look

You just grow your girlfriend how you want, and I will grow my girlfriend how I want.

It's a meme, but not just a meme. It's also science!

I dont have to. Only top 1 % men have gf's or have touched a female.

I personally have heard about women existing but if it werent for the pictures Id doubt... THen again photoshop..

booty spanks to failure

Hip thrusts for a nice butt.

Maybe squats for nice thighs, although I don't like it when quads are super prominent on women.

Maybe Flyes/Bench press/Dips to enhance her tits.

Hip thrusts are best for your butt though. Deads and squats don't do that much for your ass.

Conclusion:
Hip thrusts alone are fine
Throw in squats and a pec exercise for the overachiever

> (You)
>It's a meme, but not just a meme. It's also science!

This. I can confirm this works. You just have to get over the first akwardness.

lol dat pik

yee buddeh face is lolmao tho

invest a few Gs in surgery. or better yet, don't and just get a hot gf i don't have to invest anything in.

seriously though, teach her how to squat, she'll probably do all the other leg-memery by herself already. also barbell glute bridges.

I want her to bear my children.
Too bad she can't get pregnant from anal.

Can someone post this?

Basic compounds plus assolation exercises. No matter how the rest looks, a prominent bubble butt is vital.

Actually. Hip thrusts are definitely adequate for quads.

New conclusion:
Hip thrusts alone are fine
Throw in a pec exercise for your tits if you're an overachiever

>slim eastern european girls with big bubble butts

just cardio so she can go out for more hikes and start go trail running with me.

I like my gf being soft and warm.

squats + deadlifts. nothing sexier than a thot doing deads.

sys.Veeky Forums.org/fit/imgboard.php?mode=report&no=44191665

sys.Veeky Forums.org/fit/imgboard.php?mode=report&no=44191845

A:
Box jumps/some hiit
Diddly
Back extensions
plups and rows

B:
High rep squats
Hip thrusts
Dips
Lunges

C:
Whatever cardio the snowflake can stand
Abs

Do conventional deads help grow a booty?

Anavar, and a brosplit. I want a musclefu

They make her look like a truck.

A friend if mine (female) who usually goes to group trainings started going to gym with me and she does just everything that I say. I didn't come up with anything better than just my own program with accent on glutes on leg days. She has a excellent body I hope I don't ruin it.

same routine as me, wouldn't just be leg/ass workouts like everyone else.

Whatever is needed to achieve this

yes. 90% of guys I know think women with any muscle is gross. They're all like "that'd be like fucking a man"

Fuck them

Why wouldn't you want her to have big thighs? Fucking homo trash get off this board

Some Instathot workout. I know a lot of Instathots are surgically enhanced, but I at least know an Instathot workout won't fuck her up too much.

SS then TM, both with accessories. enjoy.

cardio and stronglifts base no meme

>gym
She does not need one. I got a good routine for beginners that can be done with the equipment I have:
C25k
Planks, squats, deadlifts, pullups, and dips.

Fuck off

Monday:
Back, shoulders, core.

Tuesday:
30min Cardio

Wednesday:
Legs, core

Thursday:
30min Cardio

Friday:
Chest, arms, Core.

I cook for her also while I teach her nutrition and how to cook (Her family never taught her). Also we usually go for a hike every weekend, just 10mi or so.

Annnnnd to top it off, swimming every day.

i don't know why the dumb shit y'all say makes me lol so hard. well done.

>fiance workout
pls r8

>1 set of diddly
Why tho

idk.... because ss/sl told me so..

Good thread

just remember ss/sl does it because of volume. if you're sticking to it for the same reasons, the idea is that you'll be doing close to max weight for those reps.

ive tried to get grils into the gym several times under basically ss, and the hardest thing to get them to do is train near their limit. good luck.

do you recommend an alternative? going strictly for aesthetics.

>avoid her thighs growing too much
That’s the best part you huge faggot, a bit of balance is important anyway.

>The hardest thing to get them to do is to train near their limits
This is so true. They probably don't get high from heavy weights.

Fpbp

KEK

As a rule should I avoid having her max out entirely, including squats and diddles? Only concerned with aesthetics.

this

>only the top 1% of men have touched a female

This shittier attitude and self loathing is why you have never touched a female.

Why would a woman want your dick inside of her if you don't even like yourself?

Probably yeah. A girl with really big ass and legs and overall good look from my gym does diddly with only 50kg.

there have been decent suggestions in this thread. if they're untrained ss is the best bet to start, just because the increase in muscle mass will be noticeable for the aesthetics. otherwise just keep in mind rep ranges for desired results, etc. (someone link the chart infographic thing)

deliberate rep ranges (with appropriate corresponding weight) --> desired results. if she has a small butt, you're gonna start with low rep ranges just to increase mass.

this is the program I made for a female friend of mine

Monday

Squat: 3x6
Paused Deadlifts: 6x1
Barbell Hip Thrusts:3x12
Back Extension: 3x12
Planks: 3xF
Wednesday

Bench: 3x6
Barbell Row: 3x6
Overhead Press: 3x6
Assisted Pull Up: 3x6
Hammer Curl: 3x12
Friday

Deadlift: 2x6
Hip Adductor Machine: 3x12
Hamstring Curls:3x12
Glute Kickback Machine: 3x12
Planks: 3xF

both of those posts were me. Thank you my friend. Going to stick with this workout plan for now:
please let me know your thoughts.

Also, that infographic sounds very helpful.

>that pic
YAMERO

it was posted a day or so ago in some thread. its blue yellow and green colored, and prioritizes rep ranges for 4 different goals. its definitely memey, but the idea is there

my bad, found it.

why is this still here?

>NOOOOO MUHHH BLUE BOARD I SEE A NIPPLE REMOVE IT I CAN'T BROWSE THIS AT WORK NOW!!!

>implying Imma let the bisch be around random guys
>alone
>unsupervised
>in motherfucking spandex
It's like you guys have a cuck fetish. Would you also leave your kids alone with a known child molester?

Post more of this race mixed voluptuous semen demon.

>Not getting a christian girl who was brainwashed her life long into having morals and loyalty stronger and more stubborn than her desire to obey the most alpha in the room

baka

Squats, deadlifts, bodyweight stuff and kettlebells.

wtf i love niggers now

I'll do yoga and go on walks with her and I would buy her kettlebells so she can get strong hips.
The idea of lifting with her just doesn't sound great, it's an activity I like to do alone or with lads on occasion. A gf would mess up the mindset desu.

at the moment with the girl i'm currently seeing I think i'd be more concerned with her diet, seeing as she seems to only eat one or two meals a day and I feel like her breasts could probably be more fuller if she ate more regularly or ate more chicken or something haha. in terms of exercise get her doing heaps of cardio so she's fit and lean as fuck, and shitloads of squats for the booty...

>avoid her thighs growing too much?
low test detected

it's been more than 3 hours and this shit still not deleted
MODS REEEEEEEEEEEEEEEEEEEEEE