Beginner Programs
This is an excerpt from Delavier's Women's Strength Training Anatomy Workouts by Frederic Delavier & Michael Gundill.
One Session Per Week
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
Minimal Equipment, Whole Body
Legs
1. Lunge: 2 or 3 sets of 20 repetitions per leg
Back
2. Dumbbell row: 2 or 3 sets of 20 repetitions
Shoulders
3. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
4. Crunch: 2 or 3 sets of 20 repetitions
After a few weeks, move on to a more challenging program:
Legs
1. Lunge: 3 or 4 sets of 20 repetitions per leg
2. Stiff-leg dumbbell deadlift: 3 or 4 sets of 20 repetitions
Back
3. Dumbbell row: 3 or 4 sets of 20 repetitions
Shoulders
4. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
5. Crunch: 3 or 4 sets of 20 repetitions
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
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