I explained why women should weight train in my last post, so now I am going to go over how.
Like I mentioned in my "About me" section, I recommend hiring a trainer or asking for help at the gym if you are a beginner. Everyone has to start somewhere, and it is not something to be embarrassed about. I still ask for help all the time, whether it is about correct form, new variations of an exercise or even with switching out the bar when I'm doing lateral pull-downs (I'm 5'4'' and too short to reach it myself). Don't be afraid to ask. What is most important is learning the right way.
I will briefly go over what a typical weekly training schedule looks like for me.
Note: Because legs are my main trouble spot, I tend to keep my reps high (15-20) in order to really get a good burn while maintaining proper form throughout the exercise.
10 minute warmup on the treadmill at 3.8-4.0 speed on usually incline of 5-10
Squats (4 sets, 15 reps)
Stiff-legged deadlifts (4 sets, 15 reps)
Leg press (3 sets, 15-20 reps)
Lying leg curls (4 sets, 15 reps)
Abductor/Adductor (3 sets of each, 15-20 reps)
3 sets of this super-set:
Note: A super-set is when you do both exercises back-to-back without resting in between.
Calf raises (25, low weight) and weighted plie squats (15 reps)
10 minute cool-down fast walk on incline of 8-10
Tuesday: Shoulders and Abdominals
Note: A drop set entails doing your highest weight until muscle failure (you cannot physically do any more), dropping the weight 5 lbs., completing the repetitions until failure, then dropping the weight one more time (5 lbs.) and completing the reps until failure
Side lateral raises with dumbbells (4 sets, with the last set a drop set, 15 reps)
Dumbbell shoulder press (4 sets, with the last set a drop set, 15 reps)
Front barbell raise (3 sets, 15 reps)
Machine shoulder press (3 sets, 15 reps)
40 bicycle crunches
25 crunches on a exercise ball
15-20 hanging leg raises (lower abs)
Thursday: Back and biceps
Lateral pull-downs (4 sets, with the last one a drop set, 15 reps)
Cable machine rows (4 sets, 12-15 reps)
Dumbbell cable row (3 sets on each arm, 15 reps)
Lower back extension (3 sets, 15-20 reps)
Dumbbell curls (3 sets, 15 reps)
Barbell curls (3 sets, 15 reps)
Hammer curls (3 sets, 12-15 reps)
Friday: Chest and triceps
Dumbbell lying chest press (3 sets, 15 reps)
Incline bench dumbbell fly (3 sets, 15 reps)
Machine fly (3 sets, 15 reps)
Dumbbell tricep kickback (3 sets for each side, 15 reps)
Cable tricep pulldown (4 sets, last one a drop set, 15 reps)
Tricep overhead extension (3 sets, 15 reps)
Same as above.
Sunday: off or 60 minutes of low intensity cardio.
For more workouts or video tutorials for proper form, visit http://bodybuilding.com