Workout for Women to Add Muscle and Burn Fat

Workout for Women to Add Muscle

My Post (3).jpg

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

Workout for Women to Add Muscle : 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.  Many women think they need to train differently than men, however we have learned this is entirely not true! Women can lift just as heavy as men, and keep 100% of their femininity.  Many of the women you see on tv who look like men want to look like men by taking anabolic steroids and increasing their food consumption.

 

By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain 

Day #1: Chest

Dumbbell Flat Bench Press

Image result for dumbbell flat bench women

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

 

 

 

Bosu Pushups

Image result for women bosu push ups

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

Inclined Dumbbell Bench Press

Image result for inclined db bench press women

Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

Image result for wide grip pulldown women

Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

Image result for reverse grip close grip pulldowns girl

Sets: 3 Reps: 8-12

Seated Cable Rows

3 sets of 10

Lower Back Extensions

Image result for lower back extensions women

Sets: 3 Reps: 10

21’s

Image result for 21s exercise women

Sets: 3 Reps: 21

 

Day #3: Shoulders & Triceps

Lateral Raises

3 sets of 10 reps

Frontal Raises

Image result for frontal raises women

Sets: 3 Reps: 8-10

Shoulder Press

Image result for shoulder press machine woman

Sets: 3 Reps 8-12

Rear Delt Rows

Image result for rear delt row pulley

Sets: 3 Reps: 10

Rope Triceps Extension

5 sets of 10

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

Image result for bench dips women

3 Sets 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

Sumo-squat-with-kettlebell-jamie-watling

wall-sit_thumb

the-worst-exercise-ever-reskin-2

Cardio:

You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because it 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 

Workout for Women to Add Muscle

 

Like the workout? Share with friends! Workout for Women to Add Muscle

 

Thanks for reading,

 

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s