[He-man]

So I have decided to help my girlfriend get into better shape. She is active, but she is going to try to incorporate lifting. I want her to start off somewhat slow to get her body used to lifting, and let her enjoy it.

I have decided to give it a go for 3 months. My plan is to go 6 weeks on, 1 week off, then change the rep range and go for another 6 weeks before we start gauging real results.

She would just like to lose about 15 lbs and she can lose weight, but can't keep it off doing cardio. We have had the talk about diet and I am excited about this just as she is.

So let me break it down. I want to keep the sessions around 30 minutes and we are starting out only 2 days a week, again i want to ease her into it.

day 1
Squats 3 x 12
60 sec.
Bench Press 3 x 12
60 sec.
Leg Curls 3 x 12
60 sec.
Body Rows 3 x 12
60 sec.
Calve Raises 3 x 12
60 sec.

day 2

jogging

day 3

Jump roping

Day 4

Deadlifts 3 x 12
60 sec.
Push-ups3 x 12
60 sec.
Lunges 3 x 12
60 sec.
Rows 3 x 12
60 sec.
Leg Extensions 3 x 12
60 sec.
Abs 3 x 12

Day 5

Bicycling

Day 6-7 OFF

After 6 weeks I am going to change up the exercises and rep ranges. Since she is a newbie I can see her gaining fast at first if she sticks to it. A lot of these exercises she is just starting with the bar and I'm not trying to make a man out of her. I would appreciate any suggestions, I know no one likes leg extensions, but as i said as a beginner I want her to enjoy these total body workouts and look forward to the session. Thanks.