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  1. #1
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    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.

    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

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

    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

    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

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

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



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