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Rowing, specifically bent over rows, are probably my favorite exercise I hit on chest and back day. It's superb for building lean muscle mass. I would say commit to full intensity and good form on any of those pre-programmed workouts and you'll certainly feel it and see good results.
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Here's an excellent macro calculator if you're interested. I use it for carb cycling and it has been extremely effective: http://www.1percentedge.com/ifcalc/
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As long as you're hitting your macros you don't need to. In my personal experience the main difference is the amount of energy and effort you'll be able to put forth in the gym. 1200 calories is low even for women, that'd be a good amount to consume on your off day but if you're lifting or doing extensive cardio it is in…
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Start light with weights you can handle. Consider starting on machines as opposed to free weights - less chance of injury. Keep track of your progress and set weekly goals for yourself. I've included an example routine below if you're interested: Day A Leg Press: 2 sets of 10 reps, rest 60 seconds Chest Press: 2 sets of 10…
