A girl friend of mine wants me to put her together a fitness routine. She has done fitness classes but is a rank beginner with regards to weight training and wants her routine to mostly consist of machines. Any recommendations for a routine? I was thinking something fullbody like this, at least until she gains some strength:
all exercises with basically any machine that fulfills the purpose (push/pull/legs)
I find the best fun and most rewarding method of lifting to be training with a set of weights and moving up to more. I didn't ever really get that feeling with machines.. maybe because it's pretty simple to forget how much weight you ordinarily do with those.
What's great about free weights is how they improve stabilizers as well.
Also, this >>35586930
I've been in your situation more times than I can care to count OP, and here's what ALWAYS happens:
Some guy or girl asks for help, you spend time trying to help them, they don't take your advice at all or use whatever routine you made for them - in fact you're lucky if they even go to the gym.
>implying the problem in the pic is possible
>implying the "girl friend" isn't you
The PPL 3x week part is okayish in principle, except the volume is too high.
The machines part is shit. Machines are literally Hitler. You are kucking yourself.
I'd have her do SS with one change. A complete beginner can fuck up their Power Cleans, so I'd do:
Chinups 3xF (lat pulldowns if chinups too hard)
GHR 3x10 (if GHR are too hard, back extensions and leg curls)
If she's that adamant about machines, have her do
Smith squats 3x12
Smith Bench 2x12
Smith OHP 2x12
Lat pulldowns 4x12
Leg curls 2x12
Donkey kickbacks 2x12
lots of girls cant do a single pushup, the vast majority of girls cant do a single pullup. the best way to get someone to give up is to keep them frustrated, and this applies doubly so with women. although the smart thing to do would be to progress with negatives or GTG sets, I guarantee a female gym newbie would be more satisfied putting up more reps or more weight on a machine than struggling to do calisthenics.
she's probably entering the gym with a narrow goal in mind (pic related - bigger ass, more "toned" arms) so all that pushing and pulling is unnecessary - do a single push, single pull, squat variant, then lunges, glute bridges, curls, and rope pushdowns
im just sitting here laughing at autists
HA HA HA HA
1 vertical push 3x8
1 vertical pull 3x8
1 horizontal push 3x8
1 horizontal pull 3x8
1 Quad 3x8
1 Bent hamstring 3x8
1 straight leg hamstring 3x8
(If you have a GHR machine, then the last two can be replaced by this)
Then a whole bunch of ass exercises.
Then a whole lot of ass exercises.
Anon pls. Fire in chimney -> bad.
Fire in fireplace -> good
Now, you see anon, this ''fire'' you are talking about is supposed to represent gas, and we don't want gas in our chimney either.
Someone post the solution on a torus please. This is hard to watch
Don't be retarded
You can't connect all of them, basic graph theory.
All loopholes are true autistry against math.
Also, bodyweight+machines should be fine. P/P/L and choose 4 nice compound exercises and throw in some cardio bunny shit.