What works best ladies? Athletic body types. Advice

closet_fatty

I'm writing my workouts on the wall, and I really need some new things to mix it up and all that jazz. Got anything for me ladies? Obviously if you're in here it's been working for you. ^^

5.7''

SW: 150
CW: 140-146 (it fluctuates)
GW: 114

I really need all the help I can get. My body is having difficulty getting with the program, and I need some new exercises. (:

Ank3r

I currently start my work out with:
20 min bike ride

then on to the weights:
chest press= 12 sets/3 reps/30lbs
leg press=20 sets/3 reps/120lbs
shoulder press= 12 sets/3 reps/20lbs
hip abduction/adduction= 15 sets/3 reps/40lbs (both in and outward)
seated row:= 15 sets/3 reps/30lbs

last thing since I hate the treadmill and running in general
I walk the track for 30 to 60 minutes