Women's Strength Training

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3 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
Tricep Dumbbell Kickback	3x0 reps	rest: 60s
Dumbbell Shoulder Press	2x0 reps	rest: 60s
Crunches with Legs on a Bench	2x0 reps	rest: 60s

Workout B 8 exercises, 29 mins

Leg Press	2x0 reps	rest: 90s
Calf Press On Leg Press	2x0 reps	rest: 60s
Dumbbell Bench Press	2x0 reps	rest: 60s
Wide Grip Lat Pulldown	2x0 reps	rest: 60s
Dumbbell Alternate Bicep Curl	2x0 reps	rest: 60s
Barbell Triceps Extension	2x0 reps	rest: 60s
Dumbbell Lateral Raise	2x0 reps	rest: 60s
Knee Hip Raise On Parallel Bars	2x0 reps	rest: 60s

Workout C 9 exercises, 32 mins

Barbell Deadlift	2x0 reps	rest: 90s
Dumbbell Lunges	2x0 reps	rest: 60s
Standing Dumbbell Calf Raise	2x0 reps	rest: 60s
Push Up	2x0 reps	rest: 60s
Pull Ups	2x0 reps	rest: 60s
Dumbbell Concentration Curls	2x0 reps	rest: 60s
Dumbbell Standing Triceps Extension	2x0 reps	rest: 60s
Dumbbell Front Raise	2x0 reps	rest: 60s
Exercise Ball Pull-in	2x0 reps	rest: 60s