Trying to think of a routine for the wife, in order for her to reach the dat ass level:
A
3x5 low bar back squat
3x8 overhead press
3x6 romanian deadlift
3x10 lat pulldown
B
3x5 low bar back squat
3x8 dumbbell row
3x6 barbell hip thrust
3x10 dumbbell bench press
AxBxAxx
Cardio, stretching, and planks on rest days
Adequate proteins, low cals to burn fat, sleep.
What do you guys think?
Any advice / routine will be appreciated.
> not doing high bar atg squats
> why even bother
>>35304291
squats, ok
any other idea?
>>35304267
>>35305016
just call the black bull and let her train that ass
you know you want it
>>35228751
Day 1:
3x6 Lowbar squats
3x8 Romanian deadlifts
3x8-10 GHR (if you have one - ignore this if not)
3x8-12 Dips (if you wish to work upper body) [Don't do these weighted]
Day 2:
2x5 light lowbar squats (this is like 50-60% of normal working weight) [what this does is help warm-up your entire body]
3x8 Good mornings
3xF pull-ups (not chin-ups - so your biceps so not get too big) [Do not do these weighted)
3x10 Face pulls (purely for posture)
Day 3:
3x6 Lowbar squats
1x5 Deadlifts (feel free to stop progressing weight if you feel like you're becoming too masculine, but I wouldn't recommend having a bigger squat than deadlift)
3x8-12 Dips (if you wish to work upper body) [Don't do these weighted]
Progression:
2.5kg a session
Warm-up:
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
Hip circle squats to help fire up Glutes for higher Glute activation and I'm not even making this up (use any resistance band)
2x10 Shoulder dislocations
Or if you have time do this instead + hip circle squats:
http://m.imgur.com/a/vmlNS
To do good mornings and Romanian deadlifts properly do this simple stretch program for hamstrings:
http://dev.moveskill.com/2015/03/what-should-stretching-feel-like/
Don't worry about rounded back at first, start with the bar and work up slowly so that your mobility progresses as the weight does.
Notes:
Feel free to belt up on squats to prevent unnecessary core development (inb4 somebody links some belt bible shit)
>Not wearing a belt will make your midsection work much harder to support the weight and in turn, make it that much stronger when a belt is worn
source: Team Juggernaught squat manual
If you wish to do barbell rows or dumbbell rows that's fine, I'd recommend super strict pendlay rows with no cheating whatsoever. 3x5 or 3x8 is fine. Once or maybe twice a week, however you see fit.
This program requires you to get stronger for the volume to really matter.
IT MAY NOT WORK
IT IS AN UNTESTED PROGRAM I MADE FOR A TRAP
DEADLIFTS ARE IMPORTANT
Why don't you just get her to do SS+Accessories, with the accessories focusing on glutes/hamstrings?
>>35305226
>Feel free to belt up on squats to prevent unnecessary core development (inb4 somebody links some belt bible shit)
You do realise that the core is worked just as hard when wearing a belt, right?
>>35305241
I really don't want her getting fat.
>>35305385 i think it works even harder
your abs have something to push against
>>35306679
>>35305385
If you think what you read on TheNeltBible.com is more trustable information than Team juggernaught squat manual than so be it.
A strong squatter doesn't always belt up once they hit 2pl8 though, remember that at least.
>>35306531
"I really don't want her getting fat"
lel, t-rex mode on a guy doesn't look the same on a woman.. just saying
