Women's Strength Training

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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
Day 2
Day 3

Workout A 7 exercises, 27 mins

Barbell Squat	2x0 reps	rest: 90s
Smith Machine Bench Press	2x0 reps	rest: 60s
Cable Seated Row	2x0 reps	rest: 60s
Barbell Curl	3x0 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x0 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x0 reps	rest: 60s
Bench Crunch	2x0 reps	rest: 60s

Workout B 8 exercises, 29 mins

Machine Leg Press	2x0 reps	rest: 90s
Calf Press On Leg Press	2x0 reps	rest: 60s
Dumbbell Bench Press	2x0 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x0 reps	rest: 60s
Dumbbell Alternating Bicep Curl	2x0 reps	rest: 60s
Barbell Tricep Extension	2x0 reps	rest: 60s
Dumbbell Lateral Raise	2x0 reps	rest: 60s
Parallel Bar Hip Raise	2x0 reps	rest: 60s

Workout C 9 exercises, 32 mins

Barbell Deadlift	2x0 reps	rest: 90s
Dumbbell Lunge	2x0 reps	rest: 60s
Dumbbell Calf Raise	2x0 reps	rest: 60s
Push-Up	2x0 reps	rest: 60s
Pull-Up	2x0 reps	rest: 60s
Dumbbell Concentration Curl	2x0 reps	rest: 60s
Dumbbell Tricep Extension	2x0 reps	rest: 60s
Dumbbell One-Arm Front Raise	2x0 reps	rest: 60s
Stability Ball Pull-In	2x0 reps	rest: 60s