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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.