MEMBER LOGIN

Results 1 to 2 of 2
  1. #1
    Just joined M&S
    • Join Date
      Jan 2019
    • Posts
      2
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      10
    • Rep Power
      0

    Default 5 day split weight loss and toning workout program

    Hi everyone, just need a bit of advice. A friend of mine is just starting the gym and she's quite nervous about it cause she's got no idea what to do. She asked me to help her write up a 5 day routine for weight loss while also getting toned up. I'm no gym expert or personal trainer so hence why I'm here for help haha. I don't know her exact measurements but she is roughly 5ft4 and weighs between 50kg and 60kg i think. She does have quite an unhealthy diet which I said will have to change for progress and she has agreed to getting it fixed up. A lot of people were saying to leave gym out of the equation and focus on nutrition, but she is adamant about getting into the gym. This is a program I pulled together from a variety of sources, it's only to get her started for a few months, maybe longer depending how she progresses. Please criticise the workout plan and point me in the right direction, thanks in advance.

    Monday:
    10min warm up
    Barbell squat 3 sets 12 reps
    Stiff leg deadlift 3 sets 12 reps
    Dumbbell bench press 4 sets 10 reps
    Dumbbell shoulder press 3 sets 12 reps
    Lat pull down 3 sets 10 reps

    Tuesday:
    Barbell circuit
    50 rep back sqaut
    25 rep supinated barbell row
    15 push ups
    10 overhead press
    Repeat 4 times

    Wednesday:
    10min warm up
    Dumbbell lunges 4 sets 10 reps
    Leg curls 3 sets 10 reps
    Standing calf raise 3 sets 12 reps
    Incline barbell bench press 3 sets 10 reps
    Bent over row 4 sets 8 reps
    Lateral raises 3 sets 10 reps

    Thursday:
    10min warm up
    10 push ups
    10 leg raises
    20 Russian twist
    Choose any cardio machine (alternate weekly)
    5min warm up
    10sec max intensity
    30sec moderate
    Repeat over 20min period
    10min cool down

    Friday:
    10min warm up
    Goblet squat 4 sets 12 reps
    Leg extension 3 set 12 reps
    Barbell deadlift 3 sets 12 reps
    Dumbbell bench press 3 sets 10 reps
    Seated cable row 4 sets 8 reps
    Upright row 3 sets 12 reps
    Chin up 3 sets 8 reps

    Saturday & Sunday: rest

  2. #2
    Trusted Advisor Doug's Avatar
    • Join Date
      Jul 2006
    • Posts
      32,485
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      UK
    • Reputation
      1,385,257,343
    • Rep Power
      13,852,749

    Default

    Hi, in the link below you will find a "tried and tested" toning routine that I have used with females in my gym

    https://www.muscleandstrength.com/ar...g-routine.html
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

    * My fitness Centre Site - www.gemini-fitness-centre.co.uk

    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"

 

 

Similar Threads

  1. 5 day split weight loss and toning workout program
    By FinnF55 in forum Workouts & Training
    Replies: 0
    Last Post: 01-11-2019, 03:42 PM
  2. Replies: 4
    Last Post: 02-22-2011, 08:57 PM
  3. Weight Loss ( aka Fat Cut ), Getting in shape, in 2 Day Split Workout
    By sgpingvin in forum Beginners Questions & Advice
    Replies: 4
    Last Post: 05-29-2010, 03:35 PM
  4. Weight Loss and Toning Questions
    By tdaughtrey in forum Women's Fitness
    Replies: 2
    Last Post: 03-11-2008, 09:02 PM
  5. Weight Loss and Toning
    By cnheimbach in forum Women's Fitness
    Replies: 1
    Last Post: 02-06-2008, 01:44 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •