Strength Training Plan for Women
General
Beginner
Dumbbell
Plan Details
The Strength 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 a 3-day, beginner strength training routine geared towards women. Each training days focuses on at least two major muscle groups. For best results follow this plan every other day (M-W-F) and perform 30-minutes of cardio on Tuesday and Thursday. Be active but rest on the weekends. Day 1: Legs & Core - workout includes 8 different exercises and will take about 55-minutes to complete. Day 2: Back & Biceps - workout includes 6 different exercises and will take about 40-minutes to complete. Day 3: Chest Shoulders & Triceps - this final session also includes 6 exercises and will take about 42-minutes to complete. Stay Stronger Together / Jefit MICHAEL WOOD, CSCS
Routine detail
Day 1
Workout 1: Legs & Core
Est. 56 min
8 exercises
Reverse Hyper (Flat Bench)
3 Sets x 12,10,8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Hip Abduction
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Air Bike
3 Sets x 15 Reps
Day 2
Workout 2: Back & Biceps
Est. 43 min
6 exercises
Back Hyperextension
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Day 3
Workout 3: Chest, Shoulders, Triceps
Est. 43 min
6 exercises
Push-Up
1 Set x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 12,10,10 Reps
