workout for women

Workout for Women to Add Muscle

Are you a woman looking to add muscle? This workout is for you!

This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once.  By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain 

Day #1: Chest

Dumbbell Flat Bench Press

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Sets: 5 Reps: 8-12 Increase weight if possible

 

 

 

Bosu Pushups

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Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

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Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

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Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

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Sets: 3 Reps: 8-12

Seated Cable Rows

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Sets: 3 Reps: 8-12

Lower Back Extensions

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Sets: 3 Reps: 10

21’s

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Sets: 3 Reps: 21

 

Day #3: Shoulders & Triceps

Lateral Raises

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Sets: 3 Reps: 8-10

Frontal Raises

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Sets: 3 Reps: 8-10

Shoulder Press

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Sets: 3 Reps 8-12

Rear Delt Rows

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Sets: 3 Reps: 10 

Rope Triceps Extension

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Sets: 5 Reps: 10-12

Dips (Bench Dips, Regular Dips, or Assisted Dips)

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Sets: 3 Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats

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Sets: 3 Reps: 10-12

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Sets: 3 Reps: 30 Seconds

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Sets: 3 Reps: 10 Steps Forward and Back

Cardio:

You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because t is easier on your joints.

Post Workout Nutrition:

It is vital post workout to include quality protein isolates and simple carbohydrates to refuel and rebuild your muscles. This is why I suggest the Post Workout Stack from 1st Phorm. It tastes amazing! Order it here with free shipping:  https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain 

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Christina H. co-owner of CardioandWeights.com

 

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Thanks for reading,

 

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist