Ladies 12-Week Weight Lifting Program
General
Beginner
Machine strength
Plan Details
The Ladies 12-Week Weight Lifting Program routine by ktucci is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
When women begin working out, their goals are to tone up and gain shape/curves and following this program will accomplish just that! In this 12-week program, you will decrease the number of reps you complete and increase the load you lift as you progress. The number of sets per exercise stays the same, but the rep range changes. Week 1-4: Reps 8-12 Week 5-8: Reps 6-8 Week 8-12: Reps 4-6 http://www.simplyshredded.com/the-ultimate-female-training-guide.html
Routine detail
Any
Lower Body A
Est. 41 min
6 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Any
Upper Body B
Est. 34 min
5 exercises
Weighted Three Bench Dip
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Any
Upper Body A
Est. 38 min
5 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Any
Lower Body B
Est. 36 min
5 exercises
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Glute Kickback Machine
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
