Program to start weight training at home Clivlee .pdf



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START
WORKING
OUT AT HOME
- Training program Duration 4 weeks
1st edition

Weight training program for
women at home
- Beginner level I propose you a weight training program at the
house to get off to a good start.
The objective of this program is for you to
(re)building muscles, and if your diet is suitable
you'll lose body fat.
I propose three sessions per week in full-body (
working all the muscles at each session) that will
evolve over the course of the program.
The idea is that you can quickly get your feet on
the ground, and start to feel better in your body
and mind.

BEGINNER LEVEL MUSCULATION PROGRAM - CREATED AND OFFERED BY CLIVLEE ™ | CLIVLEE.COM

1

- Session planning You will have to do 3 sessions per week. You
can do them on any day you like, respecting
the fact of having at least one day of rest
between two sessions. Don't do two sessions in
a row.
The difficulty will increase as the weeks go by.
I designed the sessions so that you can see
many different exercises, so you won't get
bored at every session.
The charges given are for information only, do
not hesitate to adjust according to your
current level.

2

S1

S2

S3

S4

MON
Session A
Full Body
Session A
Full Body
Session A
Full Body
Session A
Full Body

TUE

Rest

Repos

Rest

Rest

WED
Session B
Full Body
Session B
Full Body
Session B
Full Body
Session B
Full Body

THU

Rest

Rest

Rest

Rest

FRI

Session C

Full Body

Session C

Full Body

Session C

Full Body

Session C

Full Body

Rest

Rest

Rest

Rest

SAT

Rest

Rest

Rest

Rest

SUN

3

In order to be as practical as possible, I have
declined the program.
All you have to do is print and write down your
charges.

To help you find the charges to use, I give you
weight intervals that correspond to a
beginner level.

Good luck !
4

WEEK 1

SESSION A

FULL BODY

- EXERCISE 1 - SQUAT BOX WITH CHAIR
1. Round: 1 set of 6 reps
2. Round: 1 set of 8 reps
3. Round: 3 sets of 10 reps
1 min rest
- EXERCISE 2 - KNEE PUSH-UPS
1. Round: 1 set of 5 reps
2. Round: 1 set of 7 reps
3. Round: 3 sets of 8 reps
1 min rest
- EXERCISE 3 - HORIZONTAL PULL WITH ELASTIC BAND
1. Round: 1 set of 5 reps
2. Round: 1 set of 7 reps 1 min rest
3. Round: 3 sets of 9 reps
- EXERCISE 4 - MILITARY DEVELOPMENT SITTING,HALTS
1. Round: 2 sets of 6 reps
2. Round: 3 sets of 10 reps
(Recommended loads 3 to 6 kg)
1 min rest

5

WEEK 1

SESSION B

FULL BODY

- EXERCISE 1 - SQUAT CUP
1. Round: 1 set of 6 reps
2. Round: 1 set of 8 reps
3. Round: 3 sets of 10 reps
(Recommended loads 6 to 10 kg)
1 min rest
- EXERCISE 2 - INCLINE DEVELOPMENT HALTS
1. Round: 1 set of 5 reps
2. Round: 1 set of 7 reps
3. Round: 3 sets of 8 reps
(Recommended loads 3 to 6 kg)
1 min rest
- EXERCISE 3 - HYPEREXTENSION ON SWISSBALL
1. Tour : 1 série de 5 reps
2. Tour : 1 série de 7 reps 1 min de repos
3. Tour : 3 séries de 9 reps
- EXERCISE 4 - LATERAL ELEVATIONS HALTS
1. Round: 2 sets of 6 reps
2. Round: 3 sets of 10 reps
(Recommended loads 3 to 6 kg)
1 min rest

6

WEEK 1

SESSION C

FULL BODY

- EXERCISE 1 - STAND-UP KICKBACK WITH MINI STRIPE
1. Round: 1 set of 5 reps
2. Round: 1 set of 8 reps
3. Round: 3 sets of 12 reps
1 min rest
- EXERCISE 2 - SPREAD LYING DOWN HALTER
1. Round: 1 set of 3 reps
2. Round: 1 set of 5 reps
3. Round: 3 sets of 8 reps
(Recommended loads 3 to 6 kg)
1 min rest
- EXERCISE 3 - ROWING ALTERNATE HALTS
1. Round: 1 set of 4 reps
2. Round: 1 set of 6 reps
3. Round: 2 sets of 10 reps
(Recommended loads 3 to 6 kg)
1 min rest
- EXERCISE 4 - ELASTIC CHIN PULL
1. Round: 2 sets of 6 reps
2. Round: 3 sets of 8 reps
1 min rest

7

WEEK 2

SESSION A

FULL BODY

- EXERCISE 1 - LUNGES ON THE SPOT AT BODY WEIGHT
1. Round: 1 set of 5 reps
2. Round: 1 set of 8 reps
3. Round: 3 sets of 10 reps

1 min rest

- EXERCISE 2 - PLIO PUMPS (ON THE KNEES)
1. Round: 2 sets of 5 reps
2. Round: 3 sets of reps max

1 min rest

- EXERCISE 3 - ROWING HALTS
1. Round: 2 sets of 6 reps
1 min rest
2. Round: 3 sets of 10 reps
(Recommended loads 3 to 6 kg)
- EXERCISE 4 - MILITARY DEVELOPMENT SITTING, DUMBBELLS
1. Round: 2 sets of 6 reps
2. Round: 3 sets of 10 reps
(Recommended loads 3 to 6 kg)
- EXERCISE 5 - ELASTIC BICEPS CURL
1. Round: 3 sets of 8 reps
1 min rest

8

WEEK 2 SESSION B

FULL BODY

- EXERCISE 1 - DUMBBELL LIFT
1. Round: 1 set of 5 reps
1 min rest
2. Round: 1 set of 8 reps
3. Round: 3 sets of 10 reps
(Recommended loads 6 to 10 kg)
- EXERCISE 2 - INCLINED DEVELOPMENT DUMBBELLS
1. Round: 2 sets of 6 reps
1 min rest
2. Round: 3 sets of 10 reps
(Recommended loads 3 to 6 kg)
- EXERCISE 3 - HORIZONTAL PULL WITH ELASTIC BAND
1. Round: 1 set of 5 reps
2. Round: 1 set of 7 reps
3. Round: 2 sets of 9 reps

1 min rest

- EXERCISE 4 - FRONT AND SIDE LIFTS HALTS
1. Round: 2 sets of 5 reps
2. Round: 3 sets of 8 reps
(Recommended loads 3 to 6 kg)
- EXERCISE 5 - ELASTIC TRICEPS EXTENSION
1. Round: 3 sets of 8 reps
1 min rest

9

WEEK 2 SESSION C

FULL BODY

- EXERCISE 1 - SQUAT CUP
1. Round: 1 set of 5 reps
2. Round: 1 set of 7 reps
1 min rest
3. Round: 3 sets of 10 reps
(Recommended loads 6 to 10 kg)
- EXERCISE 2 - LYING DOWN DUMBBELL DEVELOPMENT
1. Round: 2 sets of 5 reps
2. Round: 3 sets of 10 reps 1 min rest
(Recommended loads 3 to 6 kg)
- EXERCISE 3 - HYPEREXTENSION ON SWISSBALL
1. Round: 2 sets of 5 reps
2. Round: 2 sets of 8 reps

1 min rest

- EXERCISE 4 - DUMBBELL SIDE LIFTS
1. Round: 2 sets of 5 reps
2. Round: 3 sets of 10 reps 1 min rest
(Recommended loads 3 to 6 kg)
-EXERCISE 5 - ALTERNATE CURL WITH DUMBBELLS
1. Round: 3 sets of 8 reps
(Recommended loads 3 to 6 kg)
1 min rest

10

WEEK 3

SESSION A

FULL BODY

- EXERCISE 1 - BIRD DOG ON SWISSBALL
1. Round: 2 sets of 5 reps
2. Round: 3 sets of 8 reps
1 min rest
- EXERCISE 2 - ON-SITE LUNGES DUMBBELLS
1. Round: 1 set of 3 reps
2. Round: 1 set of 5 reps 1 min rest
3. Round: 3 sets of 8 reps
(Recommended loads 6 to 10 kg)
- EXERCISE 3 - ALTERNATE ROWING DUMBBELLS
1. Round: 1 set of 4 reps
2. Round: 1 set of 6 reps 1 min rest
3. Round: 2 sets of 10 reps
(Recommended loads 3 to 6 kg)
- EXERCISE 4 - FRONTAL ELEVATIONS WITH A DUMBBELL
1. Round: 2 sets of 6 reps
2. Round: 3 sets of 10 reps 1 min rest
(Recommended loads 3 to 6 kg)
- EXERCISE 5 - TRICEPS DUMBBELL KICKBACK
1. Round: 3 sets of 8 reps
(Recommended loads 3 to 6 kg)
1 min rest

11

- EXERCISE 6 - MCGILL CURLUP
1. Round: 3 sets of 10 reps
1 min rest

WEEK 3 SESSION B

FULL BODY

- EXERCISE 1 - LEG CURL ON SWISSBALL
1. Round: 1 set of 3 reps
2. Round: 1 set of 5 reps
3. Round: 3 sets of 8 reps

1 min rest

- EXERCISE 2 - ON-SITE SLITS WITH ELASTIC BAND
1. Round: 2 sets of 5 reps
2. Round: 3 sets of 8 reps

1 min rest

- EXERCISE 3 - HORIZONTAL PULL WITH ELASTIC BAND
1. Round: 1 set of 5 reps
2. Round: 1 set of 7 reps
1 min rest
3. Round: 3 sets of 9 reps
- EXERCISE 4 - DEVELOPED MILITARY SEATED, DUMBBELLS
1. Round: 2 sets of 5 reps
1 min rest
2. Round: 3 sets of 10 reps
(Recommended loads 3 to 6 kg)

12

- EXERCISE 5 - ONE-SIDED ELASTIC BICEPS CURL
1. Round: 3 sets of 10 reps
1 min rest
- EXERCISE 6 - BOARD
1. Round: 3 series of 30 sec
1 min rest

WEEK 3

SESSION C

FULL BODY

- EXERCISE 1 - HIP THRUST AT BODY WEIGHT
1. Round: 2 sets of 10 reps
2. Round: 3 sets of 15 reps
1 min rest
- EXERCISE 2 - LIFTING FROM THE GROUND WITH OUTSTRETCHED
LEGS DUMBBELLS
1. Round: 2 sets of 8 reps
1 min rest
2. Round: 3 sets of 12 reps
(Recommended loads 6 to 10 kg)
- EXERCISE 3 - DIPS ON THE BENCH
1. Round: 1 set of 5 reps
2. Round: 1 set of 7 reps
3. Round: 2 sets of 9 reps
1 min rest

13

- EXERCISE 4 - DUMBBELL PULLOVER
1. Round: 2 sets of 8 reps
2. Round: 3 sets of 10 reps 1 min rest
(Recommended loads 3 to 6 kg)
- EXERCISE 5 - INVERTED BIRD SITTING UPSIDE DOWN DUMBBELLS
1. Round: 3 sets of 10 reps
(Recommended loads 3 to 6 kg)
1 min rest
- EXERCISE 6 - FLUTTER KICKS
1. Round: 3 series of 20 sec
1 min rest

WEEK 4

SESSION A

FULL BODY

- EXERCISE 1 - SQUAT CUP
1. Round: 1 set of 5 reps
2. Round: 1 set of 7 reps
3. Round: 3 sets of 10 reps
(Recommended loads 6 to 10 kg)
1 min rest

14

- EXERCISE 2 - SPLIT SQUAT ON SWISSBALL
1. Round: 1 set of 3 reps
2. Round: 1 set of 5 reps
3. Round: 3 sets of 7 reps

1 min rest

- EXERCISE 3 - STANDING KICKBACK WITH MINI STRIPE
1. Round: 1 set of 7 reps
2. Round: 1 set of 10 reps
3. Round: 3 sets of 15 reps
1 min rest
- EXERCISE 4 - ALTERNATE ROWING DUMBBELLS
1. Round: 1 set of 4 reps
2. Round: 1 set of 6 reps
3. Round: 2 sets of 10 reps
(Recommended loads 3 to 6 kg)
1 min rest
- EXERCISE 5 - PUMPS ON FEET
1. Round: 3 series with max reps
1 min rest
- EXERCISE 6 - TRICEPS DUMBBELL KICKBACK
1. Round: 3 sets of 8 reps
(Recommended loads 3 to 6 kg)
1 min rest

15

- EXERCISE 7 - V-UP WITH SWISSBALL
1. Round: 3 sets of 8 reps
1 min de repos

WEEK 4 SESSION B

FULL BODY

- EXERCISE 1 - SPLIT SQUAT AT BODY WEIGHT
1. Round: 2 sets of 5 reps
2. Round: 3 sets of 8 reps
1 min rest
- EXERCISE 2 - MINI FIRE HYDRANT BAND
1. Round: 4 sets of 10 reps
1 min rest
- EXERCISE 3 - SQUAT JUMPED
1. Round: 1 sets of 5 reps
2. Round: 1 set of 8 reps
3. Round: 1 set of 10 reps 1 min rest
4. Round: 1 set of 12 reps
5. Round: 1 set of 15 reps
- EXERCISE 4 - FRONTAL ELEVATIONS WITH A DUMBBELL
1. Round: 2 sets of 7 reps
2. Round: 3 sets of 10 reps 1 min rest
(Recommended loads 3 to 6 kg)

16

- EXERCISE 5 - ELASTIC TRICEPS EXTENSION
1. Round: 3 sets of 8 reps
1 min rest

- EXERCISE 6 - CURL CONCENTRATED DUMBBELL
1. Round: 3 sets of 10 reps
(Recommended loads 3 to 6 kg)
1 min rest
- EXERCISE 7 - RUSSIAN TWIST
1. Round: 3 series of 20 sec
(Recommended loads 3 to 6 kg)
1 min rest

WEEK 4 SESSION C

FULL BODY

- EXERCISE 1 - SLITS ON PLACE TO BODY WEIGHT
1. Round: 1 set of 5 reps
2. Round: 1 set of 8 reps
3. Round: 3 sets of 10 reps
1 min rest
- EXERCISE 2 - SIDE WALK
1. Round: 4 sets of 6 steps
1 min rest

17

- EXERCISE 3 - PISTOL SQUAT ON CHAIR
1. Round: 1 set of 3 reps
2. Round: 1 set of 5 reps
3. Round: 2 sets of 7 reps
1 min rest
- EXERCISE 4 - ELASTIC CHIN PULL
1. Round: 2 sets of 6 reps
2. Round: 3 sets of 8 reps
1 min rest
- EXERCISE 5 - ALTERNATE CURL WITH DUMBBELLS
1. Round: 3 sets of 10 reps
(Recommended loads 3 to 6 kg)
1 min rest
- EXERCISE 6 - TRICEPS DUMBBELL KICKBACK
1. Round: 3 sets of 10 reps
(Recommended loads 3 to 6 kg)
1 min rest
- EXERCISE 7 - BOARD
1. Round: 3 sets of 40 sec
1 min rest

18


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