Beginner Women's Lifting Routine
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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!! Thanks0
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