I will give this one a shot.
First, as previously mentioned pictures are a big help in giving everyone an idea of what you need help with. Also goals of yours, your background, what you have done training wise in the past, general information on how much you can make it to the gym, etc.
Second, the articles on here have done a great job in plans for people who are new to the gym and you should take the time to read them and learn.
Third, as a woman you have a different body then a man, not that you have to train different but the girls on here are very knowledgeable and can give you insights that a guy just cant give, (how do I know what it feels like to have boobs crushed on a bench when your doing supported t-bar rows).
Fourth this is totally just a template that I have used in the past, I’m not a fitness trainer, not a strength coach, I am a accountant, take that for what its worth.
Ok here goes, assuming you can at least make it to the gym 3-4 days a week for about a hour and 15 minutes each time I will try and lay out plan for your first month or two. If you have no clue about how to do a certain exercise Im sure someone can post a link to direct you where to go to find out how to do them.
First Month - the goal is consistency and keeping up the desire to actually continue to go to the gym after you experience soreness and laziness that we all have from time to time, its normal, push past it.
Day 1,2,3
Legs, Chest/triceps, Back and biceps
warm up on something, bike, walk, whatever. Just move easily not hard or pushing yourself just move for 10 mins.
Since Im assuming you are totally new, go to a few leg machines, leg press, leg extension, leg curl, whatever do some sets, mostly it doesnt matter what you do just learn to feel your muscles contracting and extending, learn how to squeeze a muscle learn what muscles do what, learn your body, use good form.
finish off with some treadmill or bike whatever just move your body.
Day 2, Same thing with chest and triceps, just do some dumbell presses, bench,curls, whatever just learn your body.
Day 3, Same thing as chest just use your back, do some movements bent over rows, lat pulldowns squeeze things in your back, trust me things will squeeze you might not now if its fat or muscle squeezing but something is so learn your body,
2nd Month
you should have learned how your body moves, what muscles do what, how to do some exercises whatever, your in the gym most importantly,
ok here is where you learn either your going to be someone who works out seriously and trains, or you just go to the gym and do stuff.
hopefully you want to train.
Ok this is a big step since you have been going to the gym you must have at least one man or woman who can do a real squat at your gym, they may be the ones everyone else stays away from but they can and most importantly if your serious and ask politely will help you if you are serious. Ask them to show you a squat, a real free weight in the squat rack squat(ps now is the time to find on here or elitefts website exactly how to squat, deadlift, clean and press, beach, etc.)
Learn the squat learn the deadlift learn the bench learn to clean and press, learn to do things that make your body feel uncomfortable like these movements will, you will not like them they will be hard, Its worth it.
ok Day 1
Legs,
Squats, do some sets, do more sets, learn each time you do them, good form, etc, just squat,
Stiff legged or romanian deadlifts, learn these, do them.
after you do these both do some of your favorite leg exercises whatever just do some more excerices, step ups, lunges, goodmornings just do some of each.
10 mins of cardio walk, run, bike. who cares just do something.
Day 2 Chest and Tris
Bench, find the guy or girl who taught you how to squat, hopefully they can teach you how to bench, if not go to elite fts or here and learn how to bench.
then…
Go to the bench and bench. 4,5,6 sets whatever just do the movement learn it feel it, understand it. then go do your dumbell presses, your flyes, your incline, your pecdec whatever just move your chest against resistance. triceps, do some pushdowns, dips, extensions whatever you need to do to feel like you worked them.
Day 3,
Back and biceps,
Find your new found friend and ask them how to do a deadlift. learn the deadlift, learn good form, then… surprise go do it, do it again and again, for as many sets as you want, 3,5,7 whatever just do it. after your done go do some lat pull downs, maybe you can do a chin up maybe you cant, try it out, can you? if you can do them, if not try, struggle, pull, whatever just keep trying. do some bent over rows, one arm rows. biceps, ummmm hmmmm im lost umm do come curls (after you have been here awhile you’ll kinda get why im lost on how to do curls)
Guess what you have learned in two months hopefully how your body moves and what muscles do what, and… youve hopefully begun the infant stages of the three movements which will be the cornerstones of your lifting and working out career.
I know this may seem like its not very specific, but the point is to get in the gym, learn your body, then learn some basic yet most rewarding movements you can do to change your body, life, period. Learn the discipline, learn the consistency, learn to enjoy pushing yourself, knowing you will fail and have to come back and try again. In the end this is all a big game where your the only player, your decisions affect you and you period, only you can lift the weight, only you can decide you go to the gym and stay home, and most importantly only you can take the credit for the change you have made to your body.
However, I’ve had a bucketload of help from T-Nation users, and I’ve found that there’s alway someone out there that’s willing to answer your ‘dumb’ questions.