Sample weight training program for women

You got it! This seems to be extra true when it comes to designing weight training workouts. This Is Especially True With Beginners Even though beginners are the people who are by far the most in need of having someone create a workout routine for them, they are sometimes the group that needs the most individualization. This of course is something I have no control over when designing sample workout routines. The Solution And that brings me to my point I knew I was going to make a point sometime.

Complete 12 reps of all movements for 3 sets each, and rest for 30 seconds in between each set. Choose a weight load where the last two reps of every set are extra hard, where you wouldn't be able to do the thirteenth rep. You may find that you increase the weight load for each set while keeping the 12 reps for all three sets.

New to lifting weights? This week, you'll continue with the straight-set format for both strength training workouts. But now, you'll complete 15 reps of all movements for 3 sets, and you will only rest for 15 seconds in between each set.

Therefore, this week, you'll complete more work in less time. This is a great stimulus to take your fitness to the next level. Time to mix it up this week. Instead of straight sets, you're going to complete your strength training workout for women in a circuit style. This week, you'll complete 1 set of each exercise for 15 reps, then you'll immediately move on to the next movement with no rest in between.

For example, on the day 1 workout, you'll perform your first set of leg presses for 15 reps, then you'll immediately go to the goblet squat and perform 15 reps and then continue on to the next exercise with no rest in between movements. At the end of these four movements, you'll rest for one minute, then complete the circuit two more times. This week you're going to continue with the circuit-style sets; this time you'll perform only 12 reps of each movement, but there are two tough!

This week is all about keeping you moving. After you finish the last movement of either workout, you'll immediately return to the first movement and begin a new circuit. Got it? Lying alternating straight leg raise. Standing dumbbell one-leg calf raise. One-arm lat pull-down. Barbell shoulder press. Barbell Romanian deadlift. Lying leg and hip raise. Barbell sumo deadlift. Seated twisting cable row. And guess what?

But, 12 weeks is long enough for not only you, but others around you to really notice the difference. They are like mini programs inside of one much larger journey. Each week has 3 sessions for you to complete.

This has an emphasis on higher rep ranges and exercises, that cover as many different muscle groups as possible for a full-body stimulus.

Weeks are a targeting phase where you will begin to shift focus on developing key muscle groups such as your butt, legs and abs. With all of these phases, the idea is to alternate between session 1 and session 2. It would take years and years of daily probably twice daily in all honesty training, along with many drugs and supplements to get anywhere near overly muscular.