Bear in mind, I am female and am hitting the gym after a 2 year hiatus. I kinda got podgy.... Age: 24 Height: 5'7" Weight: about 78kg (171lbs) (mostly held around my belly and in my boobs) Stats 26/3/06 Age: 25! Weight : 76kgs (167lbs) Not losing a ton of weight but my bra size has gone down one letter and my legs are whole lot trimmer. So the fat to muscle conversion is happening in a grand way. Very happy with progress... had a shit week last week but I'm back on track and in focus. Yay for me! Monday 45min Powerwalk 5km Tuesday Light squat (bar only) 3 sets x 15 reps shrug (pull) (.5kg each side) 3 x 5 shoulder press (bar only) (push) 3 x 15 standing calf raise (2kgs) 2 x 15 ab crunches or swissball crunches 2 x 15 Wednesday REST Thursday Heavy squat (2kgs each side) 3 x 5 bench press (1kg each side) (push) 3 x 5 lat pulldowns (4kgs) (pull) 3 x 5 Friday 45min Powerwalk 5km Saturday Medium squat (.5kg each side) 3 x 8 One-arm dumbbell row (.5kg each side) (pull) 3 x 8 Incline bench press (.5kg each side) (push) 3 x 8 Back hyperextensions 2 x 8-10 Sunday REST Let me know what you guys think and if I could use some variation. My equipment is kinda limited... so nothing with machines or anything like that.