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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
Barbell Squat
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3x12 reps |
rest: 60s
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Smith Machine Bench Press
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 60s
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Bench Crunch
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Calf Press On Leg Press
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3x12 reps |
rest: 60s
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Dumbbell Bench Press
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 60s
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Barbell Tricep Extension
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x12 reps |
rest: 60s
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Barbell Deadlift
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3x12 reps |
rest: 60s
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Dumbbell Lunge
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3x12 reps |
rest: 60s
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Dumbbell Calf Raise
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3x12 reps |
rest: 60s
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Push-Up
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3x12 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 60s
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Stability Ball Pull-In
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3x12 reps |
rest: 60s
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Elliptical Training
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1x10 reps |
rest: 20s
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1x10 reps |
rest: 20s
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Air Bike
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1x10 reps |
rest: 20s
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Leg Raise
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1x10 reps |
rest: 20s
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Alternating Floor Leg Raise
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1x10 reps |
rest: 20s
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Crunch
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1x10 reps |
rest: 20s
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V-Up
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1x10 reps |
rest: 20s
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Toe Touches
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1x10 reps |
rest: 20s
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