Heavy weight lifting has been associated with men for a long time. Many women have avoided it in fear of becoming too bulky. However, heavy lifting has grown in popularity since its benefits became better known.
Weight lifting is one of the most effective ways to build muscle. When you build muscle, you increase the amount of calories your body burns while exercising and at rest. This boosted metabolism can help you burn fat, lose weight, and improve sports performance. Even day-to-day errands become easier. If you want to reap the amazing benefits of weight lifting, SkinnyMs. has you covered!
This upper body weightlifting plan for beginners is composed of six of the most popular and effective moves. You’ll target your shoulders, biceps, triceps, and back. If you’re ready to take on this lifting challenge, print out or copy the plan and head to the gym!
Equipment Needed: Set of dumbbells.
How to Choose Your Dumbbells: Use the highest weight with which you can complete all the repetitions while maintaining proper form. The last few reps should be difficult, but doable. In order to avoid injuries, prioritize proper form over heavy weight.
What to Do: Beginning with shoulder presses, complete 12 reps with your selected dumbbells. Take a 60 second rest and repeat. Do this until you finish all 3 sets, then move on to the next exercise. Complete all sets for all exercises.
1. Shoulder Press – 3 sets of 12 reps
2. Bicep Curl – 3 sets of 12 reps
3. Tricep Extension – 3 sets of 12 reps
4. One-Arm Row – 3 sets of 12 reps with each arm
5. Bench Dips – 3 sets of 20 reps
6. Push-Ups – 3 sets of 15 reps
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