GLD1
Posts: 643
Joined: 3/29/2006
From: Wales, UK
Status: offline
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Indeed. My friend used to be a podium (not pole) dancer when she was younger, however blew out her knee from training badly etc etc....
Anyway she came to me for help (god knows why) to get some of her old figure back. So to start her off, having read various bits and bobs about female bodybuilding, i have set her on the following 4 week routine....adapted from this here.
Day 1
Incline DB Bench Press
Hanging Leg Raises
Guerrilla Cardio
Day 2
Squats
Calve Press
Guerrilla Cardio
Day 3 Off
Day 4
Pull-ups
Dips
Guerilla Cardio
Day 5
Deadlift
Standing Military Press
Guerrilla Cardio
Day 6+7 off
This will be done in 6 sets x 5 reps protocol. We are also working on getting her diet spot on with calorie calculators etc and i have her beginning measurements/before photo and have set her up on bodybuildingjournal.com.
So does anyone have any constructive comments on the plan i have set out for her? It's an initial 4 week plan, to get her back into it etc. I will be supervising her workouts for technique etc.
Any help appreciated!
< Message edited by GLD1 -- 6/8/2006 2:01:25 PM >
_____________________________
11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%
I LOVE LEG DAY!!
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