[Rodrigo Campos]

Hiya Rodrigo,

Write out the plan and I’ll be sure to give you my thoughts on it keeping in mind that it’s for a beginner. Only so much can be said just seeing a training plan without other data about that person but we can defo give our thoughts about exercise selection and volume for a beginner 👍🏼

Legs 1 ( Ham & glutes )

Abductor x1

RDL x1

Hyper extension x1

Lunges x1

Lying ham x1

Calf Raises x1

Upper & Lower

Chest Press x1

Shoulder press x1

Lat Pull x1

Row x1

Lat Raises x1

Tricep x1

Bicep x1

Leg Press x1

Seated Ham x1

Abductor x1

Calf x1

Legs 2 (Quad)

Adductor x1

SM Squat x1

Leg Extension x1

Glute drive x1

Calf Raise x1

There’s the split, I don’t really know it may be lots of volume, help will be appreciated [/quote]

Legs 1 I would do 2 rdl and no hyper

Add in some split squat instead of lunge

Upper

Doesn’t need a chest press do a raise variation there or even a lat movement to start

Rest looks good [/quote]
Thank you for your Feedback, Kuba

[Rodrigo Campos]

Hey is she’s a complete beginner maybe full body sessions might be the best option.

In terms of exercises if she a beginner it’s all going to be new so I would make sure you have the time/ chance to run through the exercises with her or even review her form if she records herself and give her feedback.

We can’t really advise on exercise selection personally as we don’t have any data other than she’s a beginner

Thank you for your feedback Kamara, I just posted the split, I’ll be grateful if you could share your thoughts about it

[Rodrigo Campos]

If she is a beginner she literally just needs a variety of basic compound lifts with some iso work added on top

just posted the split, u think it’s better to add ou remove to put more compound movements?

[Rodrigo Campos]

Hiya Rodrigo,

Write out the plan and I’ll be sure to give you my thoughts on it keeping in mind that it’s for a beginner. Only so much can be said just seeing a training plan without other data about that person but we can defo give our thoughts about exercise selection and volume for a beginner 👍🏼

Legs 1 ( Ham & glutes )
Abductor x1
RDL x1
Hyper extension x1
Lunges x1
Lying ham x1
Calf Raises x1

Upper & Lower
Chest Press x1
Shoulder press x1
Lat Pull x1
Row x1
Lat Raises x1
Tricep x1
Bicep x1
Leg Press x1
Seated Ham x1
Abductor x1
Calf x1

Legs 2 (Quad)
Adductor x1
SM Squat x1
Leg Extension x1
Glute drive x1
Calf Raise x1

There’s the split, I don’t really know it may be lots of volume, help will be appreciated

[Rodrigo Campos]

Surely you don’t have to warm up for half of these ? So after T bar , surely that’s no warm up for pulldown ? Hammer strength row ? So that’s 4 mins warm up for T bar , then 4 mins next set , then 4 mins next set ( these are max times really , 4 mins next . Then 5 mins pec dec warm up , 5 mins warm up for hammer press

Wouldn’t need any warm ups for laterals , would need any for dips , rear delts . This session would take you like an hour lol? What are you doing !?

Hey JP, normally what time I should rest between exercises? Thank you for your amazing work