I am so proud of my wife starting to workout/lift. It is fun to workout with her in the mornings. I am setting up a short workout program for her. If any of my followers have any suggestions I would welcome them. Here is what I have so far:
3 Days a week: MWF, It is a modified Cube Method program.
M – Legs/Shoulders/Abs – Back Squat, Leg Extension/Curl, Dumbbell Press, Shoulder Raise Complex, V-Leg Raise
W – Chest/Arms/Abs – Flat Bench, Tricep Kickback, Bicep Curl, Plank
F – Back/Abs – Deadlift, Bent Over Row, Straight Leg Deadlift, Reverse Hyperextension, Crunch
60% Dynamic – 70% Reps – 80 % Max
Cube Week 1: M W F
Cube Week 2: F M w
Cube Week 3: W F M
Cube Week 4: 30% Deload for each exercise
Heavy Hammer Gym 
Go Karmen! This workout looks pretty much like the one Luke wrote for me when I started.
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I was a 59 year old blob of overweightness and no strength when I started at home with 3 and 5 pound dumbbells, so keep that in mind. I now go to the gym to lift 3 to 5 days a week and still do some things at home some nights with heavier weights. I can dead lift 145 now. My favorite lift! I’m on the third workout plan Luke has written for me. This current one is a 21 week plan based on Siege Strengthetics. For my birthday Luke gave me a Matt Kroc book Insane Workout!
My very first work out plan! Awww!!
Day 1:
Chest/triceps
1. Dumbbell press – 3 sets – 5 to 10 reps per set
2. Standing 1 arm overhead tricep extension – 3 sets (each arm) 6 to 10 reps (each arm)
3. Dumbbell Military Press – 3 sets – 6 to 10 reps per set
4. Standing dumbell toe raises 3 sets – 6 to 12 reps per set
(This exercise is here to provide ample recovery before leg day
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Day 2:
Shoulders
1. Dumbbell front raises 3 sets – 8 to 10 reps per set (each arm)
2. Dumbell lateral raise 3 sets – 6 to 10 reps (do not overdo on weight on this exercise)
3. Dumbbell shrugs – 4 sets – 10 reps per set
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Day 3:
Core
1. Goodmornings 4 sets – 6 reps per set
2. Standing dumbell side crunch 4 sets (each side) 8 reps per set
3. Standing dumbbell trunk twist
Crunches – to failure – how many can you do?
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Day 4:
Legs
1. Chair squats: 4 sets – 3 to 10 reps
2. Wall sits: 3 sets – 8 to 15 seconds each
3. Chair leg extention 3 sets 8 to 12 reps
4. Leg curls 3 sets 5 to 8 reps per set
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This ia a really good workout! It is awesome that you go to the gym that often.
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