Just wanted to introduce myself. I am looking for a basic workout plan for women. I think I can get my fat behind up everyday and do something before work. So I guess an idea 5 day workout would work. I am obviously looking to lose weight as well as gain muscle. I've already changed what I eat and have support for that. There are so many plans on this site that I have gotten lost among them all. I used the app my first day in the gym and the program seemed ok, but I felt it had a lot of rest time in between the sets....can those be adjusted?