Help complete my workout routine for my gf that I love!

[hckyplyr]

Hey girls, my girlfriend is 5'3, 120 and needs to tighten up her legs and ass a bit, get rid of alittle chunk in the lower stomache area, and get rid of some fat around the hip area. Please help me to put a good program together for her. This is what I have so far.
MONDAY
Legs and Abs

squats 3x15
leg extensions 3x10-12
leg curls 3x10-12
adductor (with rubberbands) 2x till exhaustion
abductor (with rubberbands) 2x exhaustion

Don't know what abs to include that will hit the entire abdominal area????

TUESDAY
Don't know what to incorporate, no chest or calves though...Maybe shoulders and abs

WEDS.
Back and Biceps
Don't know good back exercises for women. Maybe straight leg deads, whatever will get rid of the fatty hip areas
hammer curls 3x10
a couple other bicep exercises I know but not the name of.

THURSDAY
off

FRIDAY
Triceps and Abs

skullcrushers 3x10
DB overhead raises 3x10
cable tri's with rope 2x10

Abs-again, need help with ab exercises that will hit all areas

THANK YOU all women that really try to help out, I appreciate it, and I"m sure my gf will too.

 

[Technobarbie]

What does her diet look like - you can train her to death but if her diet's not right you won't see the results as far as fat loss.

 

[Prana]

I agree with Techno, and stiff legs are for hams not back, although they hit it a bit!! and no matter how often she trains abs, if she still has fat you wont see it, get her doing cardio and diet

 

[hckyplyr]

I guess I forgot to add I have her doing 20 min. of running before working out. This running is at a good pace. Then after she's done, I have her do another 15 min. with sprinting every 2 minutes.
Her diet is clean, not living together I can't really keep that good of an eye on it. However, she eats eggs for breakfast, and chicken for dinner. Thats about it, I tell her to eat more small protein meals to speed up her metabolism, but I guess she just isn't as serious as I am when it comes to diet and training.

 

[sparklylegwarmers]

post a very specific diet with meals and timing of meals and we can help. get her to sign up at fitday.com and keep a journal and then also post the macronutrients. what ratios/cals is she aiming for?

i highly recommend no cardio before lifting... she won't have any energy and it's just counterproductive.

you have the right idea with the sprints but it's not advisable following a workout. light cardio for 20 mins or so would be good, but leave the sprints/HIIT for a separate, non-lifting day.

have her join up here - we can best help her this way!