This 12 week women’s specific training program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program.
Thursday – Chest & Shoulders.
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Bench Press | 3-4 | 6-12 |
| 2. Incline Dumbbell Press | 2-3 | 12-15 |
| 3. Machine Chest Fly | 2-3 | 12-15 |
How many days a week should a woman strength train?
Strength training
| Training level | Days of training |
|---|---|
| Beginner | 2 to 3 days per week of strength training (full-body each session) |
| Intermediate | 3 to 4 days per week of strength training (split up workout by body part or upper/lower body) |
1 more row
What is a good workout schedule for a woman?
Sample Beginner Workout Routine for Women
- Assisted chin up – 10-12 reps.
- Air squat – 10-15 reps.
- Assisted push-up (knees) – 12-15 reps. Complete 2 sets in cycles and move on to
- Seated cable row – 12-15 reps.
- Leg press – 10-12 reps.
- Seated pectoral fly – 12-15 reps.
- Wide grip lat pulldown – 12-15 reps.
- Lunges – 10-12 reps.
