Is This Routine Good?

[WrestlingNerd]

I made this routine for my girlfriend and was wondering if it's any good as I have no experience in programming and especially cardio, it's meant to be easy and non intimidating. She wants to slim down and lose her muffin top, tone her arms and get her legs strong as well as play lacrosse this fall at our college so this is to help her with that.

Some background: She also is a currently half a pack a day smoker down from a pack a day and she has to quit before school starts as campus will be completely smoke free. On top of that she hasn't been exercising regularly, but she is naturally very athletic and a standout athlete in high school.

Lifting Routine (done 3 days a week, A twice a week)
A
db bench 3x8
db curls 3x12
tricep extension 3x12
crunches 3x50 (add 10 more per set every week)
plank 3 x 30 sec (add 10 sec to each set every week)
leg extension 3x12
leg curls 3x12
leg press 3x8

B
db shoulder press 3x8
front shoulder raise 3x12
side raise 3x12
crunches 3x50
leg raises 3x10 (each set increase by 5 every week)
db row 3x8
pulldowns 3x12
seated rows 3x12

This would be done in combination with at least 20 minutes of cardio each day at the gym. A good walk or hike once a week that gets increasingly harder is also what we're doing.

 

[gza]

no.

 

[spaghettilegs]

You need squats man.
Read the FAQ.

 

[ssdd]

This is a training forum so if you post a routine not specifically tailored toward performance everyone is going to shit on it.
Your routine might be ok to burn a few calories and maybe make your muscles slightly stronger and larger than if you were completely untrained, but its not really optimal for anything.
Oh yeah, Leg extensions are bad for your knees.

The Seated Leg Extension

The myth: It

 

[KnuckleSangwich]

kick the cigs, read the FAQ and conditioning FAQ.

 

[VoodooPlata]

Yech. Needs squats, as someone said, and you could cut the number of exercises each session down to three or four.

 

[cheez whiz]

I need to get out of here for a while.

 

[KnuckleSangwich]

I need to get out of here for a while.

Agreed. Go take it out on a bar man.

 

[MAAddict**]

I made this routine for my girlfriend and was wondering if it's any good as I have no experience in programming and especially cardio, it's meant to be easy and non intimidating. She wants to slim down and lose her muffin top, tone her arms and get her legs strong as well as play lacrosse this fall at our college so this is to help her with that.

Some background: She also is a currently half a pack a day smoker down from a pack a day and she has to quit before school starts as campus will be completely smoke free. On top of that she hasn't been exercising regularly, but she is naturally very athletic and a standout athlete in high school.

Lifting Routine (done 3 days a week, A twice a week)
A
db bench 3x8
db curls 3x12
tricep extension 3x12
crunches 3x50 (add 10 more per set every week)
plank 3 x 30 sec (add 10 sec to each set every week)
leg extension 3x12
leg curls 3x12
leg press 3x8

B
db shoulder press 3x8
front shoulder raise 3x12
side raise 3x12
crunches 3x50
leg raises 3x10 (each set increase by 5 every week)
db row 3x8
pulldowns 3x12
seated rows 3x12

This would be done in combination with at least 20 minutes of cardio each day at the gym. A good walk or hike once a week that gets increasingly harder is also what we're doing.

way too much upper body. Squats and deadlifts even things out and provide the strength your GF wants. Also read the FAQS.

 

[TeddyRoosevelt]

If she wants to:
A. Improve her sports performance
B. Make her butt look better

She needs to:
A. Squat

 

[Gingervitis]

If she wants to:
A. Improve her sports performance
B. Make her butt look better

She needs to:
A. Squat

This. That routine is terrible ts, read the faqs.

 

[Keosawa]

"he wants to slim down and lose her muffin top, tone her arms and get her legs strong as well as play lacrosse this fall at our college so this is to help her with that."

Here's the really simple answer to achieving all of these goals:

A.) Change her diet (intelligently).
B.) Squat.

I know it's been said a million times on here, but I will reiterate it once more: if she's training for a sport and she wants stronger legs, she needs to squat.

Weight-training programming needn't be super complicated. Regardless of your goals, you're probably going to need to squat. No ifs, ands, or buts about it.

 

[ChiliDavis65]

This was my routine in middle school. Not good.