Workout for Women to Add Muscle

February 17, 2017 Nutrition and Personal Training

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

Image result for dumbbell flat bench women — Sets: 5 Reps: 8-12 Increase weight if possible

Bosu Pushups

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

Lower Back Extensions

21’s

Image result for 21s exercise women — Sets: 3 Reps: 21

Day #3: Shoulders & Triceps

Lateral Raises

Frontal Raises

Shoulder Press

Rear Delt Rows

Image result for rear delt row pulley — Sets: 3 Reps: 10

Rope Triceps Extension

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

Image result for bench dips women — 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

Sumo-squat-with-kettlebell-jamie-watling — Sets: 3 Reps: 10-12

the-worst-exercise-ever-reskin-2 — 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

10635775_10101327193001803_6162033483918045694_n — Christina H. co-owner of CardioandWeights.com

Like the workout? Share with friends!

Thanks for reading,

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist

3 thoughts on “Workout for Women to Add Muscle”

Pingback: Team Nutrition Train Approved Workouts | Cardio and Weights
Larry Hernandez

February 23, 2017 at 8:06 am

Awesome post! Women who are housewives then they should follow this post. Because it helps a lot to do better exercise. Riding exercise bike, that will work so much.
Thank you so much mate! You have done great job for this post. I am really happy to get step by step exercise. I love it.

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- Nutrition and Personal Training
  
  February 23, 2017 at 9:59 am
  
  Glad you liked it. Cardio only does so much. Muscle is sexy.
  
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Fat Loss and Workouts

Workout for Women to Add Muscle