Women's Strength Training

Shared By : JefitTeam VIP
Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1244 / 177424

Rating: 68
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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
Exercise Name Muscle Timer Reps Sets Track
Barbell Squat Barbell Squat

Upper Legs

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

Chest

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

Back

60 sec Undefined 2 Progress Chart
Barbell Curl Barbell Curl

Biceps

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

Triceps

60 sec Undefined 3 Progress Chart
Dumbbell Shoulder Press Dumbbell Shoulder Press

Shoulders

60 sec Undefined 2 Progress Chart
Crunches with Legs on a Bench Crunches with Legs on a Bench

Abs

60 sec Undefined 2 Progress Chart
Day 2 Workout B
Exercise Name Muscle Timer Reps Sets Track
Leg Press Leg Press

Upper Legs

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

Lower Legs

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

Chest

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

Back

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

Biceps

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

Triceps

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

Shoulders

60 sec Undefined 2 Progress Chart
Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars

Abs

60 sec Undefined 2 Progress Chart
Day 3 Workout C
Exercise Name Muscle Timer Reps Sets Track
Barbell Deadlift Barbell Deadlift

Back

90 sec Undefined 2 Progress Chart
Dumbbell Lunges Dumbbell Lunges

Upper Legs

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

Lower Legs

60 sec Undefined 2 Progress Chart
Push Up Push Up

Chest

60 sec Undefined 2 Progress Chart
Pull Ups Pull Ups

Back

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

Biceps

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

Triceps

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

Shoulders

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

Abs

60 sec Undefined 2 Progress Chart