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Weight Training Plan for Women
General
Beginner
None
Plan Details
The Weight Training Plan for Women routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is an 8-week weight training plan designed for women who are looking for a full body strength training routine. For this routine you will alternate between Workouts A, B and C for 3 days a week for 8 weeks. As you move forward with this routine you should increase the amount of weight performed for each exercise. With this small increase in the amount of weight that you lift, you will also need to decrease the number of repetitions that you perform. Here is the program breakdown for each of your 8-weeks. Weeks 1 - 2 : Two sets for each exercise for 12 reps. Weeks 3 - 4 : Two sets for each exercise for 15reps. Weeks 5 - 6 : Three sets for each exercise for 10 reps. Weeks 7 - 8 : Three sets for each exercise for 8 reps. *** Note : For Abdominal Exercises Weeks 1 - 2 : Two sets for each exercise for 12 reps. Weeks 3 - 4 : Two sets for each exercise for 14 reps. Weeks 5 - 6 : Three sets for each exercise for 15 reps. Weeks 7 - 8 : Three sets for each exercise for 20 reps. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Women's Strength Training - A
Est. 40 min
7 exercises
Barbell Squat
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Cable Seated Row
2 Sets x 15 Reps
Barbell Curl
2 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
2 Sets x 15 Reps
Bench Crunch
2 Sets x 10 Reps
Day 2
Women's Strength Training - B
Est. 48 min
8 exercises
Machine Leg Press
2 Sets x 13 Reps
Calf Press On Leg Press
2 Sets x 15 Reps
Dumbbell Bench Press
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
Barbell Tricep Extension
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Parallel Bar Hip Raise
2 Sets x 10 Reps
Day 3
Women's Strength Training
Est. 54 min
9 exercises
Barbell Deadlift
2 Sets x 15 Reps
Dumbbell Lunge
2 Sets x 15 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Push-Up
2 Sets x 15 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Dumbbell Tricep Extension
2 Sets x 15 Reps
Dumbbell One-Arm Front Raise
2 Sets x 15 Reps
Stability Ball Pull-In
2 Sets x 10 Reps
