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12-Week Beginner’s Weightlifting Guide for Women

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Routine

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Core

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Crunch

Equipment
No Equipment
Sets
3
Reps
12-15
Rest
--
Perform inclined if possible.
Exercise 2 of 10

Back Extension

Equipment
Sets
3
Reps
12-15
Rest
--
Exercise 3 of 10

60 Day Revolution – Kettlebell Swing

Equipment
Sets
3
Reps
15-20
Rest
--
Perform with one arm, if needed use two arms. Perform exercises from here on as straight sets.
Exercise 6 of 10

Leg Press

Equipment
Sets
3
Reps
12-15
Rest
--
Exercise 7 of 10

Barbell Bent-Over Row

Equipment
Barbell
Sets
3
Reps
12-15
Rest
--
Equipment
Bench, Dumbbells
Sets
3
Reps
12-15
Rest
--
Holding a dumbbell in each hand, stand 3-4 feet in front of a flat bench. Place the top of your right foot on top of the bench and hop forward a little more if necessary so you’re not too close. Lower into a squat, bending left knee about 90 degree.
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