Women’s Training Program – Novice

Everyday

25 Push Ups (partition them into as many sets as you need)

CHEST – Pick 1 exercise from Group A & 1 exercise from group B

Group A
3×12 Flat Dumbbell Bench Press
3×12 Incline Dumbbell Bench Press
Group B
3×12 Pec Deck
3×12 Cable Crossovers

ARMS – Pick 1 exercise from Group A & 1 exercise from group B

Group A
3×10 Machine Curls
3×10 Small Barbell Curls
Group B
3×10 Tricep Rope Push Down
3×10 Bench Dips

BACK – Pick 1 exercise from Group A & 1 exercise from group B

Group A
3×10 Lat Pull Downs
3×10 Assisted Pull Ups
Group B
3×10 Seated Cable Rows
3×10 Dumbbell Rows

SHOULDERS
3×10 Dumbbell Side Lateral Raises
3×10 Seated Dumbbell Press

LEGS
3×20 Lunges
3×20 Air Squats
3×10 Machine Hamstring Curls or Here

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