When a woman first starts training don't go too low of reps. She should get used to the movements....medium reps. I say 3 x 10 at least.
4 days a week is perfect and do the basic movements. Push-it has named some good ones.
Here are some great ones to start with...
Quads...squats/lunges/leg press
Hamstrings....deadlifts/hamstring curls
Calves....standing and sitting calf raises
Back....assisted pull ups/bent over row/pulldowns
Chest....bench press/push-ups/incline bench
Tris....skull crushers/tri-pushdowns/assisted dips
Bis...standing curls/preacher curls/assisted chin-ups
Shoulders....front raise/side/raise/bent over lat raise
It's best to start with basic movements and mostly compound to build up the body. I find isolation movements are almost for fine-tuning.
I like the 4 days a week....rest is important!
Remember...if she wants to build muscle make sure her nutrition is spot-on with adequate protein!
Being new at this she will see results the first little while regardless.
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