Women's Strength Training
Shared By : skinnychrissy
Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 246

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Description

This is a 8-Week Strength Training Routine Designed for women who are looking for an whole body strength increase routine.

For this routine you will alternate between Workouts A, B and C on 3 days of the week for 8 weeks.

As you continue with this routine you will increase the amount of weight performed for each exercise. With the increase (in small amounts) weight that is performed, you will lower the amount of repetitions that are done.

This is NOT focused upon bulking or gaining major muscle mass, but more importantly focusing upon increasing the amount of strength within the muscles that are being worked.

Weeks 1 - 2 : Two sets for each exercise for 15 reps

Weeks 3 - 4 : Two sets for each exercise for 12 reps

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 8 reps

Weeks 3 - 4 : Two sets for each exercise for 10 reps

Weeks 5 - 6 : Three sets for each exercise for 12 reps

Weeks 7 - 8 : Three sets for each exercise for 15 reps

Day 1 Workout A
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec Undefined 2 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 60 sec Undefined 2 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec Undefined 2 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec Undefined 3 Progress Chart

Triceps

Tricep Dumbbell Kickback Tricep Dumbbell Kickback 60 sec Undefined 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec Undefined 2 Progress Chart

Abs

Crunches with Legs on a Bench Crunches with Legs on a Bench 60 sec Undefined 2 Progress Chart
Day 2 Workout B
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 90 sec Undefined 2 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec Undefined 2 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec Undefined 2 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec Undefined 2 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec Undefined 2 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec Undefined 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec Undefined 2 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec Undefined 2 Progress Chart
Day 3 Workout C
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 90 sec Undefined 2 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec Undefined 2 Progress Chart

Lower Legs

Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise 60 sec Undefined 2 Progress Chart

Chest

Push Up Push Up 60 sec Undefined 2 Progress Chart

Back

Pull Ups Pull Ups 60 sec Undefined 2 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec Undefined 2 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec Undefined 2 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec Undefined 2 Progress Chart

Abs

Exercise Ball Pull-in Exercise Ball Pull-in 60 sec Undefined 2 Progress Chart