'upper body workout for female Push-ups - Start with 2-3 sets of 8-10 reps, gradually increasing the number of reps and sets as you get stronger. Dumbbell bench press - Aim for 3-4 sets of 8-12 reps, using a weight that challenges you but still allows you to maintain proper form. Bent-over dumbbell rows - Perform 3-4 sets of 8-12 reps on each arm, using a weight that allows you to complete the reps with good form. Dumbbell lateral raises - Aim for 3-4 sets of 12-15 reps, using a weight that challenges you without sacrificing form. Tricep dips - Do 2-3 sets of 8-12 reps, using a bench or chair to support your weight. Bicep curls - Aim for 3-4 sets of 8-12 reps, using dumbbells that challenge you without sacrificing form.'
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