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- Here's a beginner's weight-lifting routine for females:
- Warm-Up (5-10 minutes)
- Dumbbell Front Squats (3 sets of 10 reps)
- Dumbbell Bench Press (3 sets of 10 reps)
- Dumbbell Rows (3 sets of 10 reps)
- Dumbbell Lunges (3 sets of 10 reps)
- Cool Down (5-10 minutes)1
- Chest: push-ups, bench press, chest press
- Lower body: Squats, lunges, deadlifts, leg raises, leg press
- Triceps: tricep extensions, kickbacks, dips
- Shoulders: Front raise, lateral raise, overhead press
- Biceps: Hammer curls, bicep curls
- Back: lat pulldowns, row, back extensions
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.Here's a detailed, step-by-step guide to a beginner's weight-lifting routine:
- 1) Warm-Up (5-10 minutes) Start with a quick warm-up to prepare your muscles for the workout. ...
workouthealthy.com/blogs/workouts/weight-lifting-r…However, there are some beginner weight exercises for women you can learn:
- Chest: push-ups, bench press, chest press
- Lower body: Squats, lunges, deadlifts, leg raises, leg press
- Triceps: tricep extensions, kickbacks, dips
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