Hi! The site Terry posted is awesome--I use it alot to look for alternate exercises. A good way to learn your muscles, too, and how they are in relation to each other.
Deb is too kind, or else she's lazy, lol. She knows as much as I do--I think she's just too lazy to type! (just kidding Deb!)
Another good site for you to check out is
www.beyondlowcarb.net A bunch of weightlifting women, of all ages and experience levels. Deb's there, too.
Anyway, for starters, what are your goals? I assume fat loss, muscle definition? How new are you? Do you have access to free weights like barbells, and a squat rack at your gym, or just dumbbells and machines?
For people just starting out, it's best, IMO, to do a full body routine 3 times a week, and cardio only 3 times a week, max. You can always do more cardio as time goes on--better not to shoot off all your guns at once,
A full body routine will help you build basic strength and balance, and allow you to hit all the major muscle groups in an efficient way. After about 8 weeks of this, you might then want to switch to an upper/lower split, either 3 or 4 times a week, depending on preference.
Free weights are best, some machines are good. Depends on what you have access to...I started my weight lifting journey at an all-machine gym, and it was fine. I would have gotten better results faster though, had I known then what I know now.
Anyway, as Deb said, don't do cardio first. You want to use your energy for your lifting. Cardio AFTER weights is great, just about 15 minutes worth to start, because lifting mobilizes fatty acids, and the cardio can then burn them off.
About your cardio---are you training for something, or just doing it for fat loss/general health?
So, your routine. You're best advised to stick to compound exercises right now, rather than isolation. Stuff like squats, romanian deadlifts, bench presses, rows, chin-ups (assisted are fine), overhead presses, etc. Things like those kickbacks really won't do much for you, and neither will high repetitions, like the pyramiding you described.
When you are trying to lose fat, and are dieting, the last thing you want to do is too much. Too many exercises, too much cardio, too many reps, too many days. Too much. It will wear you down, "slow down" your metabolism faster, just make you feel like crap. Plus your muscles won't have optimum recovery.
Here's the program I put my DH on--he is also a newbie.
We started him on just 2 days a week. Maybe you might like to try it? After 2 weeks it could be modified to 3 times a week.
5' warmup on the stationary bike, just enough to get the blood flowing.
5' dynamic stretching warmup...I'll get you some links for that.
Then
Squats, 3 sets of 5-8 reps, using just enough weight that you
could ave done another, but not.
Rest 1 minute between sets.
Romanian Deadlifts, 3 sets of 5-8 reps, 1 minute rest
Bench Press, 3 sets of 5-8, 1 minute rest
Bent Over (Barbell) Row, 3 sets of 5-8, 1 minute rest
These exercises can be done with the barbell or dumbbells.
That's it!
Then a few days later, Workout #2:
5' on the bike, 5' dynamic stretching
Front Squats, 3 sets of 5-8/1' rest
Deadlift, 3 sets of 5-8/1' rest
Overhead Press, 3 sets of 5-8/1' rest
Chinups (assisted if needed), 3 sets of 5-8/1' rest
(Again, you can use dumbbells for these if you want)
Can follow the workout with 15 minutes of cardio if desired.
Don't be intimidated by the exercises---look them up on exrx.net, and try to focus on form, rather than on the amount of weight you use. Expect to use light weights with these, but try to challenge yourself. After you get comfortable with the exercises, and can complete 8 reps with ease, it's time to move up the weight.
I should add that your diet is 80% key for success, so be sure you got that straight,
Ask if you need help, or whatever;I check in here just about every day because I use the MyPLAN feature, and maybe you might consider visiting us at the
www.beyondlowcarb.net board, where I moderate. You can get LOADS of friendly help there.
G'luck!
~Lisa
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