Women Beginner Program (need help)

[inoverdrive]

My wife and I both committed to a gym and I need help with a routine for her. Her stats are 40yrs young, 5'5", and about 125lbs. Now keep in mind I think she is perfect in every way and the most gorgeous woman in the world but I want her to feel better about herself. This is what I am thinking for a routine, please critique.

Week 1
Monday:
Upper body
Tuesday
Cardio (30 minutes)
Wednesday
Lower body
Thursday
Cardio (30 minutes)
Friday
Upper body
Saturday
Cardio (30 minutes)
Sunday Off

Week 2
Monday
Lower body
Tuesday
Cardio (30 minutes)
Wednesday
Upper body
Thursday
Cardio (30 minutes)
Friday
Lower Body
Saturday
Cardio (30 minutes)
Sunday Off

Week 3
Same as week 1

Im thinking on weight training keeping it to compound movements like:
Upper Body
Chest
Dumbell Press 2 warm ups 1 moderate heavy and 1 heavy
Incline Flyes 2 warm ups 1 moderate heavy and 1 heavy
Biceps
Standing dumbell curls 3 warm ups 1 moderate heavy and 1 heavy
Triceps
Pulldowns 3 warm ups 1 moderate heavy and 1 heavy
Shoulders
Machine Press (Hammer Strength) 3 warm ups 1 moderate heavy
Back
Pulldowns 2 warm ups 2 moderate heavy and 1 heavy

Lower Body
Squats 3 warm ups and 2 sets increasing each set
Stiff leg deads 3 warm ups and 2 sets increasing weight
Calves Standing calf machine 2 warm ups and 12 fairly heavy, both to failure

Then I figure each workout will alternate exercises.

Any help would be so greatly appreciated.

 

[Sassy]

inoverdrive, I'm sorry it took so long for me to get back to you. The routine you did looks good. You kept it simple and stuck to basic core exercises. Now you just have to keep her motivated.

 

[inoverdrive]

Thanks Sassy! We keep each other motivated so it is great!

 

[inoverdrive]

What supplements would you recommend? I am thinking a multi vitamin, CLA, whey protein and maybe fish oil? Any other that you suggest or use with good results?

 

[Sassy]

Mainly a good multi-v, calcium and protein. Other vitamins & supps that will help are v-C, a B complex, and omega's. Depending on her goals she could add Glutamine and creatine.

The extra supplements like Glutamine, creatine and other vitamins or minerals all depend on her body's needs. For example, I took extra Iron for years, but now that I'm getting plenty of protein, I don't need the iron any more. Vitamin-E is good for skin, nails and hair. Once again... this goes back to what her body needs. I recommend getting a book on vitamins and minerals to refer too as issue come up.