Beginner Women's Lifting Routine

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  • sabified
    sabified Posts: 1,051 Member
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    Any suggestions for someone who has access to dumbbells and a universal machine but not a bar? much as I'd love to try them, most of the programs mentioned above use bars :(


    Dumbbells are great but it's much easier to work the upper body with them than the lower. I'm not sure how advanced you are but the problem with dumbbells is that it becomes much more difficult to maximally load the legs (you can't rest the weight on your back or shoulders and instead rely on your forearm strength to grip them).

    Off the top of my head you can do something like this with dumbbells though:

    Warm up by starting out on each exercise with lower weights - for example assuming you will do reps of each exercise at 100 lbs
    1 set of 8 reps - 20 lbs
    1 set of 5 reps - 40 lbs
    1 set of 3 reps - 60 lbs
    1 set of 2 reps - 80 lbs
    3 sets of 5 reps - 100 lbs

    You can also do more reps with less weight. Generally if you are trying to build strength with some muscle mass you do between 3-7 reps. If you want to build muscle mass with some strength gains you do 8-12 reps and above that you are looking at building muscular endurance without as much mass or strength gain.

    Try to lift every other day and alternate between two workouts
    Workout A
    Goblet Squats : https://www.youtube.com/watch?v=qaQPfi8f27E
    Dead Lift: https://www.youtube.com/watch?v=lJ3QwaXNJfw
    Chest Press: https://www.youtube.com/watch?v=VmB1G1K7v94
    Bicep curls
    Tricep extensions
    Situps
    Pullups

    Workout B
    Goblet Squats
    Overhead press: https://www.youtube.com/watch?gl=BE&v=xGrpvGlu-R8
    Lunges
    Situps
    Dips
    Pullups

    Awesome!! Thanks :)