T Nation

training for women


#1

Ok, im trying to help some coworkers out with their current program as they hit the gym to get "fit" once and for all.

their current sched:
tuesday,wednesday: aerobics classes
monday, thursday,friday: interval based cardio (running then cross trainer)
saturday: lower body, 7 exercises, 3 sets, 15-20 reps, no cardio
sunday: upper body, 7 exercises, 3 sets, 15-20 reps, no cardio

now right off the top of your head a million things will jump out. ive already set one straight on this whole "tone" and "fit" thing and how 15-20 reps doesn't mean its better for "toning". so suggestions will be openly accepted (its why they do interval in the first place :).

personally i think its cool that they have chosen to go to classes twice a week. they have fun with them and it will help keep them going back. some ppl just need a little motivation so it wont do too much harm.

my idea was to distribute the weight training and cardio a little better over those 4 days.

an upper/lower split seems reasonable for them with a little better spread:

tuesday: class
wednesday: class
thursday: lower
friday: upper
saturday: lower
sunday: upper

i would think something around 4 exercises each day sounds about right. however the ideal rep/set splits for women are foreign to me. now, neither want to get visible muscled, but understand that lean muscle mass is a big part of looking fit. keyword is lean here, hypertrophy isn't what they are lookin for. :stuck_out_tongue:

any ideas?