Hey all,

I figured I would post this in here to get some ideas on a full body workout for women. Both my girlfriend and my roommate (both female) have asked me to put together a lifting regimen for them, since they've seen my dedication and changes over the past year or so.

I read jsbrook's recent thread about training his sister, but I fear these two aren't hardcore enough to do bodypart splits just yet, and I think a 3-day full-body workout might suit them best, keep them motivated, and won't allow them get bored. I want it non-technical enough that they can do these things on their own, but I want to get them on some free weights (away from the machines), and incorporate some bodyweight exercises after a few weeks. Their diets are super in check (although I'm forcing more protein on them when they start lifting), and they can't stay off the cardio machines. I workout with women a lot (I teach at an all women's college), but they are all athletes who probably squat more than I do!

What do you all suggest? I've never done a full-body split before (I've been doing Max-OT for a while), so I'm not sure which exercises are best for this type of workout. I assume 1 compound movement exercise with 2-3 sets per bodypart?

Any help would be great!

Thanks!

5-10min warm up
Squat 2 sets
Stiff-legged deadlifts
Bench press 2-3 sets
Cable pulldown for the back 2 sets
Rowing wide grip for the back
Arnold press 2 sets
Biceps curls
Triceps
Sit-ups 2 sets

10 or 15 rep

I think that I'm actually going to start my sister with a full body workout before moving to bodypart splits. What I was thinking was a HIT-style workout without taking her to failure. I want to start her with free weights and the best lifts right away but without immediately loading up the weights. I plan to do one circuit, one set per exercise, moving from bigger to smaller muscle groups; legs, back, chest, shoulder, arms, abs. Rest for a few minutes and do a second circuit. After about two weeks, I plan to switch to one circuit with each exercise done to failure in true HIT style. After that first month, I'll probably move to bodypart splits and multiple sets per exercise. I did the full-body two circuit workout with my girfriend the 3 weeks leading up to spring break. Although she refused to move away from the machines, she enjoyed the workout a lot and has continued to do a little lifting on her own. (although she sticks to other exercises for the most part). The full-body circuit training might be a good way for you to start them too. You could probably have them doing bodyweight exercises right away. If the gym my sister has access to has an assisted chin and dip machine, I'll have her on it right away. Push-ups and reverse push-ups are always options as well.

Hey all,

I figured I would post this in here to get some ideas on a full body workout for women. Both my girlfriend and my roommate (both female) have asked me to put together a lifting regimen for them, since they've seen my dedication and changes over the past year or so.

I read jsbrook's recent thread about training his sister, but I fear these two aren't hardcore enough to do bodypart splits just yet, and I think a 3-day full-body workout might suit them best, keep them motivated, and won't allow them get bored. I want it non-technical enough that they can do these things on their own, but I want to get them on some free weights (away from the machines), and incorporate some bodyweight exercises after a few weeks. Their diets are super in check (although I'm forcing more protein on them when they start lifting), and they can't stay off the cardio machines. I workout with women a lot (I teach at an all women's college), but they are all athletes who probably squat more than I do!

What do you all suggest? I've never done a full-body split before (I've been doing Max-OT for a while), so I'm not sure which exercises are best for this type of workout. I assume 1 compound movement exercise with 2-3 sets per bodypart?

Any help would be great!

Thanks!

i did a three day a week full body workout similar to what jsbrook mentioned, and i have to say it really helped me out in preparing for a split workout.

my main suggestion is skipping over the weight machines and starting out with free weights. i started on weight machines, so the free weights are a bit of a shock now (one that could have been avoided had i been reading this forum when i started).

I started with a full body routine with very little equipment.
20 minutes on stationary bike to warm up.
12 push-ups
12 lunges holding dumbells
12 plie squats with bicep curls
12 dead lifts
12 bent over rows
12 ab crunches on stability ball
12 tricep extensions on stability ball

Then I started over with the pushups and worked through 2 or 3 times more. I liked it because it wasn't boring, and was very efficient with not very much rest. I used the same dumbbells for all of the exercises. 5 pounds the first time, working up to about 15 pounds over about 2 months, before I finally decided to split it up a bit.

See my post on this thread here..

http://forums.johnstonefitness.com/showthread.php?p=161361#post161361

Hey all,

I figured I would post this in here to get some ideas on a full body workout for women. Both my girlfriend and my roommate (both female) have asked me to put together a lifting regimen for them, since they've seen my dedication and changes over the past year or so.

I read jsbrook's recent thread about training his sister, but I fear these two aren't hardcore enough to do bodypart splits just yet, and I think a 3-day full-body workout might suit them best, keep them motivated, and won't allow them get bored. I want it non-technical enough that they can do these things on their own, but I want to get them on some free weights (away from the machines), and incorporate some bodyweight exercises after a few weeks. Their diets are super in check (although I'm forcing more protein on them when they start lifting), and they can't stay off the cardio machines. I workout with women a lot (I teach at an all women's college), but they are all athletes who probably squat more than I do!

What do you all suggest? I've never done a full-body split before (I've been doing Max-OT for a while), so I'm not sure which exercises are best for this type of workout. I assume 1 compound movement exercise with 2-3 sets per bodypart?

Any help would be great!

Thanks!

:)
I would be inclined to agree with the full body route. This is what I did (through total ignorance and absolute desperation) and as it happened it turned out to be right, for me at least. As for Justitia's suggestion about pump let me just say.......Justitia, I was “late” finding the pump class but absolutely cannot sing enough praise for pump now. Though by the time I got there I was already addicted to weightlifting. I have however incorporated them into my work out week and feel, doing full body and splits together with pump has certainly aided in my personal progress! :)