Hardcore Four – A Strength Workout for Women
Now, do what I tell you. Throw your 5 pound rubber-coated lavendar dumbbells away (or use them for paper weights–they belong on a desk not in a gym). Buy a barbell or dumbbells. If you’re local, you can buy a 35# studio set from me. You will need more weight than that soon.
Clean & Press, Deadlift, Front Squat, Chest Press. Use the heaviest weight you can while maintaining good technique and completing 8 reps per set. Aim for 3 sets but start with 1.
The following PDF has a trackable complete workout with warm up and cool down (and additional technique videos you can click and watch):