Hey, I need to make a program for a girl.
What would you recommend?
>>37808972
All pro beginner is great for girls, slow progression and all, well rounded
>>37808972
Ride my dick x fail
>>37808972
starting strength
not memeing
>>37808972
Def >>37808978 or >>37809731.
Pick something easy to remember and straightforward that'll still yield progression.
>>37808972
The same program you'd give a guy.
SS or SL
>>37808972
dont eat like a fucking pig x f
do an hour of walking a day
>>37809022
Sorry anon, but they probably want a workout that lasts longer than 30 seconds
>>37808972
Ask the girl in question what she wants to achieve.
In case of just wanting to get
>Toned
Program some leglifts like squats, goodmornings, and deadlift variations.
For upper body get her to do some dumbbell bench presses at a weight that isn't too intimidating. then flyes/pec dec. some tricep pushdowns also.
For back get her on some one armed rows at high reps, also something like a seated row.
Most importantly of all though is that it is something she wants to do.
Add in farmer's walk for that there hiit.
>>37808972
I would recommend not making a program fro a gril
>She will ask anyone else about everything you recommend
>First person that disagrees and tells her she is good as is, she will most likely agree with
Your dealing with instant gratification gender, success is highly unlikely. Awesome if she follows through though.
>>37808972
Gentoo is the only option
>>37808972
You have her READ THE FUCKING STICKY like everyone else, nigger.
>>37809077
I can back this
My ass looked good after 3 weeks of this program. Bret knows what he's doing. His diet advice and plans are sound as well
>>37811951
You... are fucking retarded. Hope the bar snaps your neck.
Just have her use a rowing machine for 45 mins a day. Easy to follow, gets anything you'd care about for a girl.
>>37809625
>>37811903
>girl
>farmers walks
with what, 10lb DBs? Women are a meme breh, there's no way a girl is doing farmers walks, ever
>>37812969
>Strongwoman is a sport that exist.
>Girls not carrying heavy objects from one place to another.
I'd recommend they start light and at a longer distance, for an example with some 10 - 20 pounders on a treadmill for 2 minutes at the time.
It's a great way to burn more calories, and it gives you core stability and functionality as fuck.
SAME PROGRAM YOU'D GIVE A GUY.
holy shit you people are bitter, mentally challenged social pariahs
>>37813098
not for aesthetics.
>>37812656
how many girls do you know that can follow through with anything that requires more than 10% effort?
>>37813158
>Women are literally pissing them selves during heavy lifts for olympic weightlifting, crossfit, and powerlifting
>Not giving their all.
>>37809969
Top kek
>>37813206
>dodging the question
>>37813364
Yes, anon. I know of atleast 3 women at the gym I go to that are giving atleast 10% extra.
>>37808972
>Very fat girl not reading the sticky with incredible lwo IQ
>>37808972
SS+GOMAD
>>37813147
Ok, explain?
Because girls can't want to be swole or something?
Because aesthetic preferences are the same across the board for either a male or a female?
Jesus FC
>>37813158
Um, me
>>37813516
Because deltoid muscles and traps, for example, do not look as attractive on a female bone structure. There are aesthetic tendencies that are almost universal
You can do whatever you want, obviously.
>>37813557
Delts and traps look awesome on anyone dude
>>37813592
nope.
Hot dicking x f
>>37813602
Eelp, still shoulder pressrd yesterday, still shrugging today.
Also, body types vary across the board. Love mirin a nice set of delts on a chick. And me.
Also, joocy traps sexy traps.
>>37813665
they're hot on guys. And maybe girls with narrow shoulders. But you don't wanna enhance wide shoulders. Lots of /fit/ has muscle-girl fetishes, it's not really representative of the general population.
>>37808972
Can someone post the turkroach version of this, please?
>>37813098
This. Otherwise, she'll do some dumb routine with 3 pound dumbbells that does absolutely nothing.
>>37813426
>Fantastic, glad there are 3 and hopefully more that you dont know about.
I was not trying to say that it is futile to make a program. But a warning that the majority of people that you put the effort into improving, will only put effort in while you are present. Maybe it is just my area, but everyone who wants workout help will sabotage the whole program as soon as you turn around (tee hee).
>>37809969
>2016
>Not knowing HIIT
i'm currently working in a gym and the beginner plan for girls are:
cardio/warm up 10 mins
abs exercise 4x 20
lat pulldown 3x 15-20
dips machine 3x 15-20
row machine 3x 15-20
leg press 3x 20-25
2 more leg exercises
hyper extansions 3x till failure
it depends on the gym, this plan is made by the gym owner btw
>>37813709
Bro i'm literally just talking about what i like to see on myself. Idrc what anyone else thinks.
>>37812687
any good stretching routine?
