SMW, 1.5 hours at a gym 3 days a week? More than enough! In fact, too much! Your workouts should last no more than 45 min. a session. Lets say you are doing a Monday, Wednesday, Friday split with cardio sessions on your off days. You can also do cardio on your lifting days, but I would keep it to 5 days of cardio per week, 30-45 min. sessions to start. As for lifting, Monday- Bench Press 6 sets 4-6 reps. Chest flyes 6 sets 8-15 reps, Squats 6 sets 4-6 reps, leg extension 6 sets 8-15 reps, leg curls 6 sets 8-15 reps, Calf raises 6 sets 8-15 reps. Wednesday Standing tricep extension 6 sets 8-15 reps, Tricep Pushdown, 6 sets 8-15 reps Standing Bicep Curls 6 sets 8-15 reps, seated concentration bicep curls one arm at a time 6 sets 8-15 reps. Seated shoulder presses 6 sets 8-15 reps, side raises 6 sets 8-15 reps. Friday Deadlift- 6 sets 4-6 reps, Good mornings 6 sets 4-6 reps, stiff leg deadlifts 6 sets 4-6 reps, roman chair 6 sets 8-15 reps, T-bar rows 6 sets 8-15 reps. This is a total body workout for a 3 day training split, I have included your core exercises bench, squat, and dead lift. Some people think women should not do these exercises, I disagree! Core power lifts are VITAL to a good overall physique. I have included all of your auxillary lifts on Wednesday, biceps, triceps, and shoulders. I put a range of reps in all of your exercises to give yourself some flexibility for time restrictions and for how much you will be able to handle to start. Once you get used to lifting and are able to handle things, get into better condition and such, we can modify some things! Hope this gets you started!! Good luck!! Post any questions you have!!!
