That is a fine looking pup you got there. I wrote a workout plans for my girlfriend who is in a similar situation and also has some past injuries I tried to factor in. But first, here’s a couple of pics of my pup. As you can see, he is being overrun by kittens in one of them. Further proof that pit bulls are in great pets and gentle, doofy bundles of love as long as you treat them right. Check the pics out while I step off my soap box lol.
Here is is the plan I put together for my girl. It’s nothing fancy or complex, but it should help build a solid foundation and, so far, has yielded pretty good results for my girl. Her goals are to lose fat, especially stubborn fat that is harder and harder to get rid of as we age, build lean, but not bulky muscle, tone and tighten her arms, back, butt, and quads, and hamstrings. Pretty broad goals, but also fairly common ones.
The workouts can be very intense if you push yourself. If your friend, who you said is a beginner, is really grinding hard, she can cut back on some of the lifts. For example, squats and deadlifts in the same day are a lot for even advanced lifters if they are going all out. However, if the weights are light and she is learning the from, this should be fine. But the point is, adjustments can be made.
3 days a week
ill list it like this:
lift (#of sets, # of reps per set)
or for a superset, it’ll look like:
lift ss/ lift (#of sets, reps for lift 1 / reps for lift 2)
day 1:
front dumbbell squat (4, 12-15)
stiff leg dead lift (4, 8-12)
hip thrust (3, 15-20)
seated overhead dumbbell press (3, 12-15)
assisted chin-ups (or regular chins) (3, 8-12)
Assisted dips (or reg dips) (3, 12-15)
hanging leg raises (3, 15)
rowing machine (as hard as possible) (5, 30-40 seconds)
Optional: treadmill (20 min or 2 miles)
Day 2:
squats (4, 12-15)
deadlifts (4, 8-12)
medicine ball squat to overhead throw (4, 12-15)
lat pull downs (3, 10-12)
cable crossovers ss/ push-ups (3, 15/10)
burpees ss/ med ball slams (3, 10/12)
plank (2, 90 sec)
sprints (5-8, 30 sec)
optional: elliptical (20 min)
day 3:
gobblet squat (4, /10-12)
RDLs (4, 8-12)
machine shoulder press (3, 12-15)
cable rows (4, 10-12)
incline machine press (2, 20)
cable tricep press down (2, 20-25)
cable bicep curl (3, 12-15)
kettle ball swings (4, 10)
lying leg raises (3, 15)
stairmaster (20-30 min)