Yes there would be a different routine for her to follow.

Try this...it's a skeleton guide for women that I created and posted a while ago but can't find the post:

Basic Guidelines –
1. Perform each rep slow and controlled, focusing on the squeeze each time.
2. If you feel pain (not a burn, but pain), stop and readjust your position or reduce the weight.
3. Take only 12-20 seconds between sets (the shorter the rest, the more calories you burn).
4. Never work out on a full stomach, eat approximately 1-1.5 hours before working out.
5. If you feel like you’re going to throw up, run cold water on the back of your head.
6. Do at least 30 minutes of strength training and 30 minutes of cardio every time you go.
7. Go to as many classes as you like, but you still need to do 60 mins of weights/cardio.

Note: All exercises will be performed for 5 sets each, but done in a specific way to encourage muscular failure. Begin each exercise with a 15-20 rep warm up set. Then begin your set with moderate weight and go until failure. Take 12-20 seconds, then increase the weight and go again until failure, take another 12-20 seconds, then increase the weight a 3rd time and go until failure. Then you will immediately cut the weight in half, and go until failure one last time with no break.

Monday – (chest/back/abs)

Chest Press Machine, Pec Deck, Seated Row Machine, Assisted Pullup Machine, hanging leg raises. Follow up with 30 minutes of cardio on the bike.


Tuesday – (legs/shoulders)

Hack Squat Machine, Leg Extensions, Leg Curls, Shoulder Press Machine, Lateral Raise Machine. Follow up with 30 minutes of cardio on the treadmill.


Wednesday – (arms/abs)

E-Z bar bicep curls, Dumbbell Bicep Curls (standing), Dumbbell Tricep Kickbacks, Dip Machine, Decline Situps. Follow up with 30 minutes of cardio on the elliptical


Thursday – (Chest/back/shoulders)

Incline Press Machine, Dumbbell Flies, Lat Pulldowns, Cable Rows, Dumbbell Shoulder Presses, Dumbbell Shoulder Shrugs. Follow up with 30 minutes of cardio on the bike.


Friday – (arms/legs/abs)

High Bicep Curl Machine, Seated Bicep Preacher Curl, Assisted Dips, Cable Pulldowns, Leg Press Machine, Standing Calf Raises, V-Crunch Machine. Follow with 30 mins of cardio on the elliptical.

(Saturday and Sunday OFF – you can do cardio these days, but no weights)

wow actually thats similiar to mine, perfect. thank you

anytime.

actually, is it bad for a girl to do deadlifts/squats/bench press/military press?

hello, sir. I made this thread the other day and got a little bit of help but was told to contact you for anything serious. you can read my first couple posts and get a decent idea of what's going with me, any help would be appreciated.

should i get some casein protein to take before bed or just eat cottage cheese?

not at all...however, typically it's not good to put too much effort into those big compound exercises unless they are trying to be a bodybuilder or powerlifter. For generally fitness, it is unnecessary and can lead to injuries more quickly.

Hey there.

It seems like you need a lot of help starting out with a good core diet and exercise program. Here are some of my previous posts which will work perfectly for you:

http://forums.d2jsp.org/topic.php?t=21269614&p=298006373
Compilation 1

http://forums.d2jsp.org/topic.php?t=21269614&p=298250196
Compilation 2

http://forums.d2jsp.org/topic.php?t=21269614&p=298250791
Compilation 3


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643
Circuit Stations


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises


http://forums.d2jsp.org/topic.php?t=21269614&p=321315004
5x5 plan

Either one works great. I prefer cottage cheese, but casein protein shakes work just as well.

If doing cottage cheese, you can mix 1 cup of cottage cheese w/ 1 tbsp peanut butter or small handful of mixed nuts + cinnamon for optimal nutritional benefit and flavor

What range of repititions is best for mass?

I don't want to ''powerlift'' and only be strong, but ofc I must get stronger to get mass.

I just wonder how many reps is best for mass, like the bodybuilders do?

I just want it for looks.