Or the forum members who are female. It's that time of year again that my wife decides she needs to work out regularly and lose some accumulated fat. This year is different, though, because she is actually watching what she eats. And she has has some success, dropping 5 lbs in the last 3 weeks.
-She is looking for a structured resistance program aimed at women who want to lose fat.
-I would prefer a pre-packaged program she could follow 3 times a week (although she might go for 4). Right now I have her on a self invented circuit training program and intervals. But I want her to change up and have a resistance program she can record in a log.
-preferred that the program can be done at home. We have DBs, BB, Bench, swiss ball, treadmill, jump rope. All the basics except for a pullup bar.
Can anyone point me to a specific program you (if you are a woman) or your wife (if you are a guy) tried and liked? Thanks in advance!
JP wrote a great little full body program for me to do at home on my busy schedule using dumbbells, and a chair. It isn't on line, but it is illustrated and printed up. I will tell him to snail mail you a copy. Does he have your address?
Joe, my routine is in print, but not up on the net for me to post. It is also too big a document to email (over 40 photos). I will just have to give you a hard copy. Kaiser, email me your mailing address and I will send it posthaste.
Ive posted this before on the MH board, its an old Bill Starr routine. It lays a pretty good foundation IMO. I gues if you werent going to do chins, you could do pullovers:
Monday
Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
Deadlifts-5x5(Do the same)
Bench Press-5x5(Do the same)
Incline DB Press-2x12-20
Wednesday
Light Squats or Lunges-4x8 each leg
Good Mornings-3x8-12
Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
Pullups-4xmax
Friday
Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
Bent Over Row-5x5
Incline Bench-5x5
Tricep Extensions-2x12-20
Originally posted by Erika: JP wrote a great little full body program for me to do at home on my busy schedule using dumbbells, and a chair. It isn't on line, but it is illustrated and printed up. I will tell him to snail mail you a copy. Does he have your address?
Thanks much Erika. JP, I have some DVDs in the mail to you already and you can pull my address off of the envelope. You should get them this weekend. Or you can fax it to me - I just sent you an e-mail with my fax number. Thanks! (and thanks to Erika for getting JP to do this for me! [img]smile.gif[/img] )
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