I need a 3 day workout plan that my gf can do at home. She has

>>41527765
ss+gomad

>>41527765

who is that babe

suck dick 3x5
cowgirl 3x5
missionary 5x5
anal 1xF

handjobs and rimjobs as accessory work

>>41527803
her name eleni
used to work at grabajava
search #grabaeleni for more

>>41527796
This

>>41527796
Exactly this and nothing more.

>>41527765
if we're doing bf material shit can we also bang her?
>>41527796
this is correct though

>>41527796
>2017
>doing GOMAD instead of MADMILK
>not gonna make it

>>41527819
aahaHAAHahahAahAhaAHAAHHAahahaAhah funny

I could just tell you what I do.

Day 1:Lower body
Day 2:Off (normal pace cycling at least 40 minutes for cardio)
Day 3:Upper body
Day 4:Trunk (abs and lower back)
Day 5:Off (normal pace cycling at least 40 minutes for cardio)
Day 6:Repeat

Lower body:
1. Squats (different variations depends on which muscles you want to target)
2. Lunges side loaded
3. Curtsy lunges
4. Clam with mini band
5. Side leg raises with mini band
6. Miniband quadruped hip extension
7. Lying hamstring curl with resistance bands
8. Kettle bell single leg hip thrust
9. Stiff legged deadlift
10. Glute bridge with kettle bell
11. Band pull through deadlift
12. American deadlift
13. Hip abduction with miniband
14. Resistance band kickback
15. Front loaded walking lunge with kettle bell
16. Constant Tension Rear Foot Elevated Split Squat
17. Singe leg calf raises

Upper body:
1. Dumbbell bench press
2. Dumbbell curls
3. Overhead seated tricep extension
4. Dumbbell seated shoulder press
5. Inclined dumbbell bench press
6. Wide grip lat pulldown with resistance bands
7. Resistance bands standing rows wide grip
8. Tricep pushdown with resistance bands
9. Standing resistance bands triceps extension
10. Seated Incline Supinated Grip Bicep Curl
11. Lateral raises
12. Upright kettle bell row

Trunk
1. Resistance band goodmorning
2. Dumbbell back extension
3. Tempo-side plank crunch
4. RKC plank
5. 90 degree vertical plate press
6. Russian twist (holding kettlebell or plate)
7. Resistance band torso twist
8. Reverse hypers
10. Back extensions
11. Knee tuck planks
12. Power walkout planks with resistance band
13. Dumbbell row both arms

3 sets of 12 reps or until failure is a good thing to aim for, can swap out kettle bells for dumbbells. I don't do everything out of the list every workout, I switch it up. I do everything at home, besides the cycling ofc. I try to also do tabata on lifting days, not on rest days obv. Don't tell her to do any retarded shit like drinking lots of milk

>>41529074
too much for beginner

>>41527765
I just have her ride on top for a good hour for cardio. She has some dumbbells but she doesn't use them.

>>41529165
As I said, I don't do everything out of the lists. I switch it up. If you don't use too heavy weights or resistance bands, this isn't that much for a beginner. If they'd just start with doing 6 of those exercises per workout. First week she should focus mostly on form and maybe even only use bodyweight for some exercises.