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Old 05-31-2011, 12:25 PM   #4
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
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I would take the first month and go higher reps (10-15), and have her get used to the exercises, and the demands of the program and her diet. Have her add a little bit of weight each week.

After the first month, I would keep her between the 8 to 12 rep range and get her in the habit of pushing sets close to failure.

I agree with Carl...the Reeves classic is a good template to work from:

Squat..............3x8-12
DB/BB row........3x8-12....DL 3x5* see note
BB/DB Press......3x8-12....*See note.
BB/DB Bench.....3x8-12
BB/DB curl........3x8-12
dips................5x10@BW Try for sets of 10, but do what you can.
BB calf raise.....3x15-20
abs

I am not sure I would start her with squats though, unless she knows how to perform them already.

I would do something like:

Leg Press..............3x8-12
Dumbbell/Barbell Row........3x8-12
Dumbbell/Barbell Overhead Press......3x8-12....*See note.
Dumbbell/Barbell Bench Press.....3x8-12
Dumbbell/Barbell curl........3x8-12
Tricep pressdowns or assisted dips................3x8-12
Calf raise.....3x15-20
Abs

If any of the pressing lifts don't work well for her out of the gate, let her use a hammer press/overhead press. The point iof the first month is to:

A) Get her into a pattern.
B) Get her used to progression.

After a month if she is going strong I would introduce her to squats and deadlifts.
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