Has she done any sort of weight training before? If so, how long has she been at it for? If she's just starting out,you may want to start her out on a circuit style program two to three times a week. Circuit style programs are when you do a full body workout two to three times a week. Here's an example of a circuit style program.


Leg Press Machine - Repetitions: 12-15 reps

T-Bar Row(wide) or Lat. Machine Pulldowns(wide grip/to the front) - Repetitions: 12-15 reps

Incline Dumbbell Press or Incline Dumbbell Flyes - Repetitions: 12-15 reps

Straight Bar Curls or Incline Dumbbell Curls - Repetitions: 12-15 reps

Headcrushers(dmb) or Pressdowns - Repetitions: 12-15 reps

Seated Dumbbell Press or Side Dumbbell Laterals - Repetitions: 12-15 reps

Seated Calf Raises or Standing Calf Raises - Repetitions: 12-15 reps

Lower Back Extensions - Repetitions: 12-15 reps

Reverse Ball Crunches - Repetitions: 12-15 reps

A circuit program is going from one bodypart to the next without any rest in between exercises. Once you complete an entire circuit, you repeat it again. If she is just starting out, you may choose to start out doing only one full circuit per workout.


That's just an idea for her. There are tons of different programs you can do. Hope that helps.

In terms of the weight gain on the Depo, that is common unfortunately. If most of her weight gain is water weight, yes Dandelion root will help. If that doesn't work, her doctor will probably prescribe her a mild diuretic like aldactazide. I'd give the dandelion root a shot first though.

Thanx Fryre.

She never lifted weight because she was scared for her back. But I'll follow your routine bellow. Thanx again

Fyre's advice is solid! Im in agreement!

any reason why she has chosen the atkins diet?