View Full Version : Female needs program, please help

10-15-2004, 12:07 AM
Hi, I'm a 23 year old female who a month ago started excercising in order to lose weight and tone up. I'm 5'4, started out as 168 pounds and am now at 160. I go to the gym 5 times a week for an hour and a half. 2 weeks ago I started lifting weights cause I know thats how you really lose the weight. Problem is I don't know what order to do what in. I just do random free weight excercises so what I need is structure. I do 3 sets of 20 reps.

I don't need to know what excercises to do, cause this site is awesome, it has every kind possible, I just need to know what order to do it all in. Do I focus on 2 muscle groups per day and do a a few excercises on those. If that's how it is could someone just let me know what muscle groups to work out in what order. Like monday do shoulders and biceps and triceps, then tuesday lower back, chest and forearm? Or is it different for girls? I just need some kind of a routine.

Also, where does cardio and crunches and leg work fit into that. I do a combination of 45 minutes cardio on the eliptical and bike, then 45 minutes of my random free weights and ab excercises. If someone could just tell me how I should split all that up, I'd greatly appreciate it.


10-15-2004, 12:48 AM
Hi and welcome, Apollonia, here's some great info on training and diet by BuffedWildCat:


If you are looking for more check out Krista's site:


Krista has several routines for beginners on her website.