Strength Training

In addition to targeting the legs (glutes, quads, hamstrings and calves), a whole-body strength-training regimen should target the chest, back, shoulders, biceps, triceps and core. Begin by performing one set of eight to 15 repetitions twice a week, then slowly progress to two or three sets during each workout.

by AliceTurner via Bodybuilding.com Forums - Female Bodybuilding