Beginner Programs

This is an excerpt from Delavier's Strength Training Anatomy Workout for Women by Frederic DelavierM & ichael 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.

You have reached the United States portal for Human Kinetics, if you wish to continue press here, else please proceed to the HK site for your region by selecting here.


Please note if you purchase from the HK-USA site, currencies are converted at current exchange rates and you may incur higher international shipping rates.

You have reached the United States portal for Human Kinetics, if you wish to continue press here, else please proceed to the HK site for your region by selecting here.


Please note if you purchase from the HK-USA site, currencies are converted at current exchange rates and you may incur higher international shipping rates.

Purchase Digital Products

If you are looking to purchase an eBook, online video, or online courses please press continue

Purchase Print Products

Human Kinetics print books are now distributed by Footprint Books throughout Australia/NZ, delivered to you from their NSW warehouse. Please visit Footprint Books to order your Human Kinetics print books.