Workout program for Women

Hey guys,

Baka may pwede kayong mai-suggest na workout plan for gals.

Age : 23
Weight : 52kg
Fitness level: First timer
Vitals: Dunno haha
Body Type: I could not say that she's fat, but definitely holds a lot of water. Genetically malaki ang din ang braso. Parang endo na hindi naman talaga mataba.
Goal : Slim and sexy - since this is subjective, sexy for her is gaya nung mga model/actress

Btw this is my wife.

Thanks!
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Comments

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    ^maganda bro lagyan mo konting info about dun sa may kelangan. like age, height, weight, vital stats, goal, rate mo fitness level nya, etc. iba kasi ang mga babae. hindi uubra ang link or basta info lang sa kanila. karamihan ng kilala ko suited for their needs and goals ang training at nutrition. pag generic ang program kadalasan nauuwi sa wala.

    live&dieNATURAL

  • YatezYatez Posts: 2,745
    Ginawa ko sa girlfriend ko muscle group split na prioritized mga big lifts like Squat OHP Bench DL kita mo naman yon allen lol, pero worked on form first then gradually increased the weight hehe.
  • allen101allen101 Posts: 5,102
    ^maganda bro lagyan mo konting info about dun sa may kelangan. like age, height, weight, vital stats, goal, rate mo fitness level nya, etc. iba kasi ang mga babae. hindi uubra ang link or basta info lang sa kanila. karamihan ng kilala ko suited for their needs and goals ang training at nutrition. pag generic ang program kadalasan nauuwi sa wala.

    Thanks bro yan binago ko na.
    Naisip ko nga yung set-up ko na upper/lower na lang din para pwede kami magsabay.
    Tapos kapag malakas na siya papa spot na ko hahahaha
    Yatez wrote:
    Ginawa ko sa girlfriend ko muscle group split na prioritized mga big lifts like Squat OHP Bench DL kita mo naman yon allen lol, pero worked on form first then gradually increased the weight hehe.

    Hahaha oo kaso gf mo naturally slim na talaga.
  • YatezYatez Posts: 2,745
    Ganyan din weight nya eh mga 50-52kg, pero actually kaya ko din ginawa yon para taga spot ko sya hahaha tama yang naisip mo! Apir!
  • allen101allen101 Posts: 5,102
    Weh? Payat gf mo tignan compare sa wife ko lol
  • YatezYatez Posts: 2,745
    Sporty kase talaga yon taek varsity dati lapad ng lats at shoulders non lolzYung isang lalaki don sa bodyplus nasaktan pride nung naki alternate sya sa 30lbs na db shoulder press lolz
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    introduce mo muna sya sa gym atmosphere for 2 weeks. pakilala mo sa kanya mga equipments at turuan mo na din ng basic exercises na puro bar weight lang and bodyweight. pagcardiohin mo din minsan kahit fastwalk lang at konting jog. kelangan mafeel nya na kaya nya magWO. yung progression later on na yun.

    live&dieNATURAL

  • riddlerriddler Posts: 1,018B-Class
    I have no experience with training women but this book looks good. Check it out brah!

    51aWBDPTrjL._BO2,204,203,200_PIsitb-sticker-arrow-click,TopRight,35,-76_AA278_PIkin4,BottomRight,-47,22_AA300_SH20_OU01_.jpg
    http://www.amazon.com/Strong-Curves-Womans-Building-Better-ebook/dp/B00C4XI0QM/ref=pd_sim_kstore_4
  • allen101allen101 Posts: 5,102
    Thanks guys!

    Appreciate it!
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Allen, eto program ng wife ko:

    Done 2x a week:
    Squats
    sumo DL's
    leg press (high foot placement)
    walking Lunges
    step ups
    hyperextensions
    roman chair sit ups
    leg raises
    reverse crunch

    cardio 1-2x/week: 40minutes-1hour (intervals)
    walking lunges on treadmill (inclined)
    sprints
    fast walk

    live&dieNATURAL

  • monching11monching11 Posts: 7,273B-Class
    Si coach mike (xbrain) tinetrain din GF nya. Maybe he can chime in about this topic.

    @allen

    Im jelly brah. Wife ko sa cardio lang sumasama :(
  • riddlerriddler Posts: 1,018B-Class
    Hmmm... actually, me and wife did Insanity last march-may this year and she got good results!
  • monching11monching11 Posts: 7,273B-Class
    Wow. I wish we are swole-mates din. Hahaha buti pa kayo

    Ayan pala andami nang suggestion pati ungvkay brah vinch's wife.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    pagluto mo na din allen. ako din kasi nagluluto ng food ni misis. nagbabaon din yun like me.

    live&dieNATURAL

  • riddlerriddler Posts: 1,018B-Class
    Pansin ko lang sa mga babae, mababa ang tolerance sa low carb diets or any over strict diets. Wala sila tiyaga to compute macros, calories etc. Ewan ko lang, yan ang observation ko kay misis. Hehehe!
  • allen101allen101 Posts: 5,102
    ^ Nice brah thanks!

    Sana nga matuloy, kasi dati ko pa siya niyayaya mag gym ayaw niya talaga.
    Gusto niya kasi sayaw2x or boxing.
    Napilitan na lang nung sinabi ko may Zumba sa slimmers ehehe.
  • Mighty_OakMighty_Oak Posts: 3,940
    Same prioritize the compound lifts: Bench, Squat, DL, OHP

    Check out eclipse gym's YT vids how females train in their facility and how these women look.
  • alvin7alvin7 Posts: 67
    dati kasa kasama ko gf ko maggym.. my improvement naman. more on cardio sya e. tinuturuan ko bumuhat ng compounds mukang nahihiya naman hehe. madali sya mag lose weight pag jog/treadmill. pinipilit ko ung squat. maliit kasi ang legs nya saka wala pwet lol. ayaw e. pinatry ko din insanity haha 10 minutes p lang ayaw na agad. bwisit. pinabyaan ko na. haha
  • monching11monching11 Posts: 7,273B-Class
    alvin7 wrote:
    dati kasa kasama ko gf ko maggym.. my improvement naman. more on cardio sya e. tinuturuan ko bumuhat ng compounds mukang nahihiya naman hehe. madali sya mag lose weight pag jog/treadmill. pinipilit ko ung squat. maliit kasi ang legs nya saka wala pwet lol. ayaw e. pinatry ko din insanity haha 10 minutes p lang ayaw na agad. bwisit. pinabyaan ko na. haha

    Had to re-quote this lol. Wise ka brah dumada moves ka haha
  • YatezYatez Posts: 2,745
    Do it for the pancakes!
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