my gf has committed to doing strength training 3-4 times per week for approximately 1 hour sessions. she is about 140 lbs and is 5'10. she is already pretty strong since she does dance and yoga a few times a week, and has also done some basic strength training before.
her goal now is hypertrophy, with a focus on her lower body. she wants to have a curvier figure, with a specific emphasis on her butt.
the equipment I have is some kettlebells ranging from 12kg up to 48kg, along with a pull up bar, a dip bar, and some parallettes. our apartment also has a shitty hotel style gym, with dumbbells up to 50 lbs along with a standard cable machine with all the attachments.
what is the best routine for her to do given that time commitment and goal? can anyone point me in the right direction? I don't particularly train for size myself so I'm not sure how to best structure the routine. looking more for exercise selection and rep scheme advice
pic rel is me smol pp gang <3
>tl:dr how to give my gf an ass without access to barbells
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>kettlebells ranging from 12kg up to 48kg, along with a pull up bar, a dip bar, and some parallettes.
Literally all you need. Maybe get rings too.
exercise selection? I have rings too
Just get her a fricking gym membership jesus you probably waste more on your stupid bath lotions than you would a gym membership for her
it's not that we can't afford it, it's that she wouldn't make the time to go lol
Nice thumbwiener.
>5'10
>No ass
Anon r u sure that isn't a man????
she has an ass she just wants a bigger one
Another great body ruined by some stupid ass tattoos. What were you thinking, OP?
>Verification not required.
I teach yoga shirtless and women compliment my tattoos all the time
They're complimenting your tattoos because you have a great body, not because the tattoos are good. You would look so much better without the dumbass scribbles.
>teaches yoga shirtless
top tier job
A standard liting program consists of 6 main things
-A horizontal/vertical row/press
-A knee extension focused movement
-A hip hinge based movement
The latter 2 will obviously help her lower body development. Split squats, Lunges, Step ups, Dumbell RDLs, Single Leg Dumbell Hip Thrusts will probably get you the most out of this. But in all seriousness, lower body training is usually best with machines and barbells, she'll stop making progress real soon if she's actually trying to become a lifter.
most helpful post so far. thank you anon. any advice for sets and rep schemes? how many exercises should I put in each workout if I only have 1 hour?
No issue bro 😀
>reps
Anything between 4-25 reps is a good hypertrophy range for both sexes. Obviously she's not training for strength, so she probs won't need anything under 7 reps but her cardiovascular system might also be an issue on high rep set. I guess 8-15 reps are always a good point? Just let her experiment and find out what she prefers, as long as she continues to progressively overload.
>sets
Around 6-15 sets per muscle are usually a good setpoint, she'll adjust her volume according to her recovery, intensity and time.
>Exercises per workout
Hard to say. I've read somewhere that women recover a bit faster than men, so the usual things I'd suggest could be wrong. Try and see how much you can fit into it as long as the total amounts of exercises and sets hit your volume target + she's getting stronger.
Bonus tip is to focus on form, strength, rest, ROM and everything that goes into the basics. You probably already know this, but I'm just mentioning it again because women have the tendency to either turn their training into a cardio workout to burn more calories or to do weird banded/combo movements they saw their favorite online eprostitute with a BBL do, thinking walking up the stairs and doing weird kettlebell swings is gonna grow their glutes.
I need to see a high quality jpeg of her anus to see what kind of workout she needs
Whatever you, get her to do Bulgarian split squats. They are amazing for glute development.
>bubble tattoo
/b/tard?
RDLs with kettlebell/Dumbell
Goblet squats
Donkey kicks
Gluten bridges
Lean bulk
Profit