Women's Strength Training
General
Beginner
None
Plan Details
The Women's Strength Training routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
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
Routine detail
Day 1
Workout A
Est. 38 min
7 exercises
Barbell Squat
2 Sets x 8 Reps
Smith Machine Bench Press
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Bench Crunch
2 Sets x 8 Reps
Day 2
Workout B
Est. 39 min
8 exercises
Machine Leg Press
2 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Barbell Tricep Extension
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Parallel Bar Hip Raise
2 Sets x 8 Reps
Day 3
Workout C
Est. 45 min
9 exercises
Barbell Deadlift
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Dumbbell Calf Raise
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Stability Ball Pull-In
2 Sets x 8 Reps
