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Making a workout routine for my gf. All a woman has to do is not eat like a hog to be sexy, but any advice? If it matters, she's about 5'5 and maybe 100-110lbs. She's thin, but approaching the the border of skinny fat. Basically no muscle.
This has to be stuff she can do at home. Here's what I got for workouts so far:
Calve Raises
Bicycle Kicks
Side Leg lifts (for obliques and a little bit of hips)
Flutter Kicks
Squats
Lunges
Cardio
How many reps/sets should she do? At what frequency do you guys think? I figured the workouts on M, W, F, and cardio Tu, Th, Sa. Sound good?
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>>39749574
Thought I'd mention - I'm a fan of sexy obliques on a girl. Is there a great way for her to get this with no equipment? Thanks
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>>39749680
russian twists, also good luck no girls ive known worked out more than 2 months
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>>39749574
You need some upper body work as well.
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Warmup - Barbell complex 20lb/10kg bar, 5×romanian deadlifts, 5×upright rows, 5×front squat, 5×overhead press, 5×back squat, all with the same bar and complete all exercise one after the other. Repeat after 60 second rest.
A - Back squats 5×5
Barbell rows 5×5 $ (superset)
Bench press 5×5 $ (superset)
Sumo deadlift 1×5
Barbell hip thrust 4×8-12
B - Bicycle squats 5×5
Overhead press 5×5 $ (superset)
Lat pulldown 5×5 $ (superset)
Deadlift 1×5
Glute bridge 4x8-12
Increase weight by 5lb/2.5kg when she can get the full 5×5 or 4×12 reps
90 second rest between sets, 60 seconds for glute bridge/hip thrust.
Train ABxABxx.
Supplement her diet with a WPC shake made with low fat milk and 50g of dextrose immediately after training and a casein shake just before bed.
Make sure she is taking a women's multivitamin each morning. If she complains she is sore and doesn't want to train, have her do the warmup and see how she feels then.
Enjoy your fit gf and tapping that ghetto booty.
Peace out.
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>>39750293
>Step 1
>Make sure your GF is facing the right direction.
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>>39750326
Lmao
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>>39749574
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>>39749574
Heres one I made a while back for my GF,
A-
Squats 5x5
DB Bench 3x8-10
DB Rows 3x8
Good mornings 3x8-10
Captains chair 3xf
B-
Squats 5x5
OHP 3x8
Deadlift/ Romanian deadlift- 3x6
Latpull downs- 3x8-10
Ab roller- 3xf
Day 1
Squat 3x5
Bench 5x5
Row of choice 5x5
Accessories: Chinups/Pullups, DB Bench 3 sets, facepulls 3 sets
Day 2
OHP 5x5
Deadlift 1x5/2x3
Light squat variation for reps/sets of your choice
Accesories: DB rows 3 sets, lateral raises 3 sets, facepulls 3 sets
Day 3
Squat 3x5
Bench 5x5
Medium/light OHP 3-4 sets 8-10
Row 5x5
Accesories: Same as day 1
Oh and Cardio.. gotta keep that fat down.
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>>39749574
im 5'9 and your girls weight
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>>39751214
tits or gtfo
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