Workout for Women to Add Muscle
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.
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Day #1: Chest
Dumbbell Flat Bench Press
Sets: 5 Reps: 8-12 Increase weight if possible
Bosu Pushups
Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.
Inclined Dumbbell Bench Press
Sets: 3 Reps: 8-12
Day #2: Back & Biceps
Wide Grip Pulldowns
Sets: 5 Reps: 8-12
Reverse Close Grip Pulldowns
Sets: 3 Reps: 8-12
Seated Cable Rows
3 sets of 10
Lower Back Extensions
Sets: 3 Reps: 10
21’s
Sets: 3 Reps: 21
Day #3: Shoulders & Triceps
Lateral Raises
3 sets of 10 reps
Frontal Raises
Sets: 3 Reps: 8-10
Shoulder Press
Sets: 3 Reps 8-12
Rear Delt Rows
Sets: 3 Reps: 10
Rope Triceps Extension
5 sets of 10
Dips (Bench Dips, Regular Dips, or Assisted Dips)
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
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
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Thanks for reading,
Dustin Holston
TeamNutritionTrain.com
Personal Trainer and Sports Nutritionist