She is 28 years old girl, 64kg = 140lbs body weight. Here are a pict of her.18276 (at the present time she is having 1 or 2 kg on more)
She is going to lift 2-3 times a week and 2-3 times a week cardio sessions. Her goal is aproximately 58 kg = 128 lbs. She has been training for 2 or more years. She is not beginner.

I set up a workout regime for her:

A: upper body
front pull down
bench press
dumbbell biceps curl
upright rows or front raise
triceps kickback or seated triceps extension
10 minutes stationary bike

1st. week 3x12 reps (or 3x15???? what do you think? )
2nd. week 3x8
3.rd week 3x12
4.th week 3x8
etc


B: lower body
squat
SL dead lift
lunges
celve raise
kneeling crunches
crunches
10 minutes treadmill or bike or stepper

1st week 2x20 (or 3x15???)
2nd week 3x10
etc

20 reps is becouse she is afraid of putting on muscle on her lower body:rolleyes:

What would you say of this workout?
(sorry for my mistaken english)

A: upper body
front pull down
bench press
dumbbell biceps curl
upright rows or front raise
triceps kickback or seated triceps extension
10 minutes stationary bike

1st. week 3x12 reps (or 3x15???? what do you think? )
2nd. week 3x8
3.rd week 3x12
4.th week 3x8
etc
Do the dumbbell biceps curl LAST.

I would consider adding another back exercise such as the bent-over row.

3x12 is fine. If you're going to vary the rep ranges week by week I would consider doing a week of 6 reps and possibly even 4 reps.

B: lower body
squat
SL dead lift
lunges
celve raise
kneeling crunches
crunches
10 minutes treadmill or bike or stepper

1st week 2x20 (or 3x15???)
2nd week 3x10
etc

20 reps is becouse she is afraid of putting on muscle on her lower body:rolleyes:
20 and 15 can both work. I would do 20 reps for the squats and 15 for the other exercises.

This workout is pretty decent. I wouldn't mind seeing some low-back work though, but the SL Deadlift will affect that somewhat. Consider a hyperextension, pullthrough, etc. at some point maybe.

(sorry for my mistaken english)
It's not too bad at all. :)

OK, I will follow your advice and remake this workout a little. Thank you very much:tu: