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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
Barbell Squat
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3x12 reps |
rest: 60s
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Smith Machine Bench Press
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Dumbbell Tricep Kickback
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x12 reps |
rest: 60s
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Crunches with Legs on a Bench
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3x12 reps |
rest: 60s
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Leg Press
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3x12 reps |
rest: 60s
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Calf Press On Leg Press
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3x12 reps |
rest: 60s
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Dumbbell Bench Press
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3x12 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x12 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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3x12 reps |
rest: 60s
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Barbell Triceps Extension
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Knee Hip Raise On Parallel Bars
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3x12 reps |
rest: 60s
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Barbell Deadlift
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3x12 reps |
rest: 60s
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Dumbbell Lunges
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3x12 reps |
rest: 60s
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Dumbbell Standing Calf Raise
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3x12 reps |
rest: 60s
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Push Up
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3x12 reps |
rest: 60s
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Dumbbell Concentration Curls
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3x12 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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3x12 reps |
rest: 60s
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Dumbbell Front Raise
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3x12 reps |
rest: 60s
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Exercise Ball Pull In
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3x12 reps |
rest: 60s
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Elliptical Training
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1x10 reps |
rest: 20s
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cross over leg rise
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1x10 reps |
rest: 20s
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Air Bike
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1x10 reps |
rest: 20s
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Leg Raise
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1x10 reps |
rest: 20s
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Lying Alternate Floor Leg Raise
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1x10 reps |
rest: 20s
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Crunches
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1x10 reps |
rest: 20s
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V Ups
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1x10 reps |
rest: 20s
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Toe Touchers
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1x10 reps |
rest: 20s
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