Workout for my girlfriend

[CeilingStar]

Up until 2yrs ago my girlfriend was always playing sports and lifting, but then started a fulltime job and stopped. Since then she said she gained some weight. I met her a few months ago and now she wants to get back in shape. Her goals are to lose some weight and tone up.

Which of these looks better? both will have 3 days of cardio a week

Day 1 (legs, chest, arms)
squat
bench press
leg ext.
trcep pushdown
curl

Day 2 (legs, back, shoulders)
squat
pull down
straight leg deadlift
shoulder press

or

Workout 1
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout 2
3x5 Squat
3x5 shoulder Press
5x3 Power cleans

 

[Blondie_Bombshell]

I would need more info to comment. Her diet, how much weight she wants to loose?

What about cardio?

 

[CeilingStar]

She will be doing some cardio after lifting, and cardio on non workout days so it woud look like: Mon:lift Tues:cardio wed:lift thurs:cardio fri:cardio

She is not on a strict diet where she has her meals set but she has 3-4 small meals a day. She wants to lose 20-25lbs, but she honestly only has 10-15lbs to lose.


She just doesn't feel good or in shape because she is not where she use to be

 

[Snow White]

why are you doing legs twice? where is the recovery time? My second comment is why such low rep? If she's been out of the game for a while, I'd say start with the 10-12 range and go from there alternating heavy and light weeks.

 

[CeilingStar]

The reps are low in the 2nd workout because its the starting strength program. But, she went to the gym lastnight and did the 1st workout which was: squat, DB bench, leg press, curl, rope pushdown, cable curl. Alll at 3-4 sets of 10.

Should she only squat once a week?

Maybe instead of squatting 2x week the 2nd day she can deadlift, then do back and shoulders.

 

[Snow White]

Squatting once a week makes more sense.

 

[CeilingStar]

ok thanks

then on the 2nd day she will do deadlifts instead