Workout for girlfriend?

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Jalalipop

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So I fell of the wagon again half a year ago, I know I regret it since it means starting over, but this time I have a girlfriend whose militant about getting to the gym with me, but she looks at me to tell her what to do in the gym... Im completely lost at this point, first thing I tried is SS for her, but as soon as the bar goes on her back it puts her in pain since she broke her collar bone and it didn't set straight, presses hurt her wrist, she cant lay on the bench right since her lower back is screwed from women stuff, and i'm not fully comfortable teaching her how to deadlift. However she wants to lose a significant amount of weight, and wants to sweat like crazy, so my options are find a circuit workout on the internet for her or something along these lines.
Goals: lose weight, sexy butt, arms, that kind of stuff
reps x sets

A.
>20min of cardio
>Leg press 8 x 3/ DB lunge 8 x 3
>weighted Core (planks/turkish get ups or something?)
>Pushups failure x 3
>DB arm circuit of some sort x3
curls-triceps extension-press
or grabbing a light plate static hold for 10 sec-then twisting like a steering wheel 10 sec-press to failure or 10 reps
>Pull downs 8 x 3
>Stretches

B.
>20 min of cardio
>Leg press 8 x 3/ DB lunges 8 x 3
>leg circuit? x 3
jumping lunge-squat-mountain climbers 20 sec (If I can get her to)
>some type of core circuit x 3
left-right-middle plank 15/20 sec each then build up
>Assisted pull ups 8 x 3
>assisted dips 8 x 3 (maybe super set the dips and pull ups?)
>stretches


To much? and any tips or advice is greatly appreciated.
Im going to see if I can find a box and a lighter bar to try and get the squat movement down, or try front squats. Good thing is she's crazy motivated, bad thing is I know jack shit about "womanly" lifts. My thinking is that since she's heavier now she'll be able to put on some muscle easier then when she's going on an insane diet

TLDR:
>Getting in shape again with the girlfriend, her goals are mainly lose weight, second is to develop the squat ass, sexy arms, hour glass figure
>She wants me to tell her what to do, no clue at planning stuff for others
>SS is no go thanks to her complaining or injures, and it's girl so I cant say "suck it up"
>Help?
 
Ideally you'd work on sorting out the injuries and pain so that she can squat, bench, deadlift and press. While it's possible to work around the issues to some extent, that's just a bandaid solution, as these are fairly fundamental movements. Or if it's not possible to correct them completely, the training limitations they present need to be properly identified. If working on these issues isn't something you're capable of, it might be better to find someone who is. Otherwise it's all too likely that these issues could just be exacerbated.

I'm sorry that's probably not the answer you're looking for.
 
You can do a bunch of variations of the squat. Do front squats work? Either cross grip style or with straps. If not, then goblet squats or dumbells squats are an alternative as well.

If she wants a "sexy butt" she's going to need to squat. I guess lunges and leg press can be an alternative but won't be as efficient.

Just focus on that ass and you'll be good.
 
I have my wife doing squats, dl, bench, press, lunges, rows and calf raises. She responds well to all these exercises and has been in a groove doing them for a long time now. If the bar hurts your gf try Dumbbell squats. Girls seem to respond to those just as well, especially with the lunges. Get dat ass poppin'!

I put her on a 3x5 fyi with these workouts. Afterword or before cardio jump rope/burpees/heavybag.
 
Tosa said:
Ideally you'd work on sorting out the injuries and pain so that she can squat, bench, deadlift and press. While it's possible to work around the issues to some extent, that's just a bandaid solution, as these are fairly fundamental movements. Or if it's not possible to correct them completely, the training limitations they present need to be properly identified. If working on these issues isn't something you're capable of, it might be better to find someone who is. Otherwise it's all too likely that these issues could just be exacerbated.

I'm sorry that's probably not the answer you're looking for.
Click to expand...

This is the probably the only answer you should be listening to.

But in any case, you don't have to do the barbell squat to squat. Goblet squats are great for that. The SLDL (single-leg deadlift) is also a great alternative to the deadlift.

I hope you didn't have her start the OHP with the 45lb bar. That is silly. Have her do DB presses instead.

If she wants to lose weight though, then just walk at a lively pace for 3-4 miles daily. Easy weight loss.
 
Regarding injuries see a professional. NOT a "personal trainer". An actual sports injury specialist.

Given her goals, squats, bench press, deadlifts are not necessary. Look to these as long term goals (to pursue after addressing the injuries and potentially losing any excess weight).

For now I'd focus on unilateral exercises and corrective (lunges, single leg RDLs, split squats, step ups, DB presses and rows, and core work), with low impact cardio on non-lifting days.

Something like this could work 2-3x per week:

single leg variation - 3 x 8-12
DB press variation - 3 x 8-12
Row, facepulls or pulldown variation - 3 x 8-12
Core movement (I'd alternate through: planks, pallof press, offset waiter walks)

Followed by a prehab circuit: external rotations, wall slides, single leg glute bridge, x-band walks, or whatever else is needed.
 
Ya, figure out an alternative exercise like front squats or goblet squats for legs as they are really irreplaceable. The other thing is trying to correct some of the issues to prevent pain and other things preventing her from doing them. Maybe get her wrist wraps for pressing too.

Some alternative movements that would maybe work.
1. Hammer strength chest and shoulder presses.
2. Supported row machine(barbell rows are better, but idk if she can do them)
3. front or goblet squat
4. bulgarian split squats
5. Stiff legged deadlifts
6. lat pull downs.
7. back hyper extensions.



Edit: For her goals diet and cardio are going to be the most important things.
 
Tosa said:
Ideally you'd work on sorting out the injuries and pain so that she can squat, bench, deadlift and press. While it's possible to work around the issues to some extent, that's just a bandaid solution, as these are fairly fundamental movements. Or if it's not possible to correct them completely, the training limitations they present need to be properly identified. If working on these issues isn't something you're capable of, it might be better to find someone who is. Otherwise it's all too likely that these issues could just be exacerbated.

I'm sorry that's probably not the answer you're looking for.
Click to expand...

No, thats great I figured as much, thank you.

Woah, did not expect so many replays this fast thank you all for the tips and advice
 
I bet she would find it totally sexy to know you're asking us this question.

#TEAMALPHA
 
apizur said:
I bet she would find it totally sexy to know you're asking us this question.

#TEAMALPHA
Click to expand...

She wants help, he doesn't know how, he's finding out how. What's wrong with that?
 
If you're stumped for exercise selection go here and take a look
http://www.exrx.net/Lists/Directory.html

Before you start anything make sure those 3 injuries are sorted out properly. Wrist, clavicle and lower back problems (if she can't lay on a bench I wouldn't get her deadlifting or squating) can potentially be exacerbated. I'd be wanting her to get clearance by a GP or physiotherapist.
 
Ethan said:
She wants help, he doesn't know how, he's finding out how. What's wrong with that?
Click to expand...

I'm noticing that you are a very, very nice person.

It's the irony of him using a beta approach to assume an alpha position, but even more so because he's being ordered, more or less, to assume an alpha position.
 
apizur said:
I'm noticing that you are a very, very nice person.

It's the irony of him using a beta approach to assume an alpha position, but even more so because he's being ordered, more or less, to assume an alpha position.
Click to expand...

when did S&C turn into Mayberry? Get this alpha/beta bullshit out of here. TS isn't knowledgeable about training so he came here to ask knowledgeable people for their advice. That seems like a pretty common sense thing to do.
 
xilliun said:
If you're stumped for exercise selection go here and take a look
http://www.exrx.net/Lists/Directory.html

Before you start anything make sure those 3 injuries are sorted out properly. Wrist, clavicle and lower back problems (if she can't lay on a bench I wouldn't get her deadlifting or squating) can potentially be exacerbated. I'd be wanting her to get clearance by a GP or physiotherapist.
Click to expand...

Thread.
 
DrBdan said:
when did S&C turn into Mayberry? Get this alpha/beta bullshit out of here. TS isn't knowledgeable about training so he came here to ask knowledgeable people for their advice. That seems like a pretty common sense thing to do.
Click to expand...

Furthering the irony by mentioning Mayberry because TS is here asking for solutions to relationship concerns!!!
 
Tosa said:
Ideally you'd work on sorting out the injuries and pain so that she can squat, bench, deadlift and press. While it's possible to work around the issues to some extent, that's just a bandaid solution, as these are fairly fundamental movements. Or if it's not possible to correct them completely, the training limitations they present need to be properly identified. If working on these issues isn't something you're capable of, it might be better to find someone who is. Otherwise it's all too likely that these issues could just be exacerbated.

I'm sorry that's probably not the answer you're looking for.
Click to expand...

This is the same thing Tosa told me years ago, ignored him until I wasn't physically capable of it. (well I did the things he said I just didn't put the brakes on the rest)

Now I'm actually running https://www.gymnasticbodies.com/forum/ their basic program and I have had life altering changes its fixing my mobility and making me hopefully be able to do crazy stuff again soon.
First mobility
Then stabiity
Then brute strength.
then endurance.

Sommers first program addresses the first three with the priority on them in order of prominance.
 
Last edited:
Jalalipop said:
I like you, my thread needed a bit of spice.
Click to expand...

and what better to illustrate the concept of humorous contradiction than REVERSE PSYCHOLOGY!?!?!
Dafoe.jpeg


TS, you're alright. I'm just having a laugh.

In all seriousness, girls that do even moderate anaerobic activities have killer bodies. Even better when they participate in sports. You're lucky to have a lady who's willing to push herself/be pushed in the gym, both in mind and in body.
 
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