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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 8

Bent-Elbow Plank

Equipment
Sets
--
Reps
--
Rest
None
-minute drill: Forearm plank 30 seconds, side plank right 30 seconds, side plank left 30 seconds. Repeat 3x through, working up to no rest.
Exercise 3 of 8

21-Day Challenge Pushup

Equipment
Sets
5
Reps
5
Rest
--
Or on knees if necessary.
Exercise 5 of 8

Barbell Bentover Row

Equipment
Barbell
Sets
3
Reps
12-15
Rest
--
Exercise 6 of 8

Dumbbell Shoulder Press

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
--
Play How to
Stand with feet at hip width, arms bent, holding a dumbbell in each hand just above your chest. Bracing your core, lift DBs overhead until hands are above, and slightly behind head, and elbows are locked out. Return DBs slowly to start.
Exercise 7 of 8

Barbell Curl

Equipment
Sets
3
Reps
12-15
Rest
--
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Also by briley

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