Don’t overthink it or stress out. There’s a lot to learn as a beginner but if you keep it simple and keep a log of what you’re doing you’ll be fine.
I usually say legs should be between 4-8 exercises. More isn’t always better, remember that. It’s about intensity. Personally I do 6 main ones to hit my quads, hamstrings, adductors and abductors and then 2 sometimes 3 for calves. I focus on squats, (all variations, but I mainly do back, front, hack or jefferson squats) leg press, hip thrust, bridges (usually single leg on a Bosu or medicine ball, leg curl (lying or standing) lunges (all variations walking, Bulgarian, side, jumping), kick backs (on the machine or with a cable), jump squats. I don’t do all of these when I do a workout but choose six which hit different areas of my leg. First movement is usually a compound one like back squats sometimes leg press. Then another compound exercise like hip thrusts then followed by isolating exercises like leg curls, lunges, kick backs etc. Stick with the same exercises for a while 6-8 weeks then switch them up slightly from there. Meaning maybe swap out leg press with two leg and do single leg instead. I don’t go changing all the exercises all at once. You need to get the basic exercises learnt properly first so those should be staples in your workout.
Same with back. Exercise like pull-ups, lat pull downs, deadlifts inverted row, barbell row, t-bar row, seated cable row, dumbbell row, hyper extensions, reverse hyper extensions, face pulls. Once again I don’t do all of these exercises but I choose about 6, starting with the compound ones, seeing which area of my back they hit and finishing with the isolating ones.
Chest, shoulders and arms. Personally I don’t think women need to train these on separate days like bodybuilders do, so they can be combined into one workout. So 2 exercises per muscle group, 2 for chest say push-ups and bench press (either barbell or dumbbells), chest press, shoulders- shoulder press and side raises, biceps- barbell curl and either cable or dumbbell curl, triceps, dips, push-downs, triceps extensions.
How long your workout should be depends on you and how quickly you move of course. Between compound exercise rest can be between 60-90 sec, isolating exercises 60 sec roughly between sets. Compound exercises roughly 4-5 sets, isolating ones 3-4. Your workout should take you about an hour or less.
But like I said you should definitely check out the beginner articles here on T-nation, and then if you wish pick one and run it for as long as they prescribe (12 weeks usually). Or read some other beginner articles and come up with one yourself. Whatever you do, track your numbers (weights, reps, sets per exercise), take progress pick every couple weeks than go from there. Keep it simple. One thing at a time. You’ll learn a lot at the beginning which will help you later on down the road in your training.
Again good luck.
And after 3 months i only got minimal results…
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