My girlfriend is going to start lifting next week.
She will workout twice a week.
I don’t know exactly how to structure her workouts.
She aims to develope what would be considered an aesthetic and sexy physique by most: bigger butt but not huge legs, toned upper body.
Now, I don’t know much about lifting for females but anyway here’s my idea, feel free to tell me it sucks if it does and please propose something else
3-4x6-10 reverse hack squat
2-3x10-15 hip thrusts
3-4x6-10 bench press
2-3x10-15 side raise
3-4x6-10 reverse hack squats
2-3x10-15 leg press
3-4x6-10 pullups (assisted)
2-3x10-15 reverse peck deck
Side note 1: The reason I didn’t put back squats and DLs is because I often see coaches teach these two lifts with horrible form and thus turn big rewarding exercises in high risk of injury exercises.
I can’t train with her either, thus I prefer lower-skill/lower risk exercises like Rdls and reverse hacks.
Side note 2: I’m not totally sure that a triple progression would be adequate, but I think that a 110 lbs female would do better with a slower progression than linear progression of most beginner routines like stronglifts or starting strenght.