[SuperNim143]

So, I've read a lot of the debate on machines vs free weights. Regardless I'm just going to use what I have for now. My fiance has a BodySolid P1x home gym setup with the leg press. He's been very active in the past and knows what he is doing for a workout. He has offered to help me put a routine together, but I'm not sure what different things we should be considering as a part of the male vs female thing.

I am a beginner. I am overweight and out of shape. I pretty much need to work on everything. Right now I walk a couple of days a week. I'm planning to start the weight training and then add more aerobic activity as the weather gets better and I can get outside.

Can anybody help with things that I should ask him to consider when planning or examples of what a good routine might be? I'd like to do it 3 days a week.

Thanks!

[nelie]

Have you read over Stumptuous? There are routines there for beginners.
http://www.stumptuous.com/

Specifically this page:
http://www.stumptuous.com/category/t.../workout_ideas

[jeremiahlyons]

Here is my routine, I started working out 6 weeks ago, and have been loosing weight very consistently. Down 22 pounds. I switch off routing a and b with a day of rest, or light cardio in between. Do slow controlled reps, you should target the weight so you do between 8-12 rep maxes. Check out my blog for more information on how I have been lifting.

Routine A

Leg Press
Seated Calf Raise
Leg Extension
Leg Curl
Bench Press
Incline Dumbell Fly
Pull Downs
Overhead Press
Dumbbell Bicep Curl
Tricep Extensions
Abs
Back Lifts


Routine B

Leg Press
Leg Extension
Leg Curl
Incline Press
Rows
Dumbbell Pullover
Dumbbell overhead press
Bicep Curls
Push Down / Dips
Calf Raise
Incline Abs
Back Lifts