Workout Plan For Her

This women's specific training routine is ideal for the fit lady looking to better her physique through a holistic weight training program.

Workout description:

The process of beginning your fitness journey can be frustrating and confusing at times. There is a myriad of false information and half truths about fitness out there, and it takes some effort to sift out the rubbish. 

Women are often sold the wrong workout recommendations that prey on their insecurities. 

Ever seen those magazines that try to shovel fit tea and endless treadmill walking. The TV shows that describe so called toning like that actually exists. The Pinterest workouts that use light fluffy pink dumbbells that are better used as door stoppers. 

Thankfully, these are more enlightened times, and knowing what we know, these are now behind us. 

 

Adelyn Active's Women's Workout: 

This program is perfect for the driven woman to reach the physique she desires, through weight training. 

The objective of the program is to develop strong and functional lean muscle through fundamental lifts. This program leans towards the lower body and seeks to sculpt the glutes and thighs through working the legs three times per week. The arms would also be targeted twice a week, giving them a tight look. 

To boost the amount of calories burned per workout, we have included a recommended cardio regime to be performed either in the mornings or after the workout. That said, if time is a constraint feel free to skip these as muscle will be built regardless. 

For maximum muscle building the rest periods would be kept between 30 and 90 seconds between sets. 

 

Workout Schedule:

  • Monday- Legs, Cardio
  • Tuesday- Back and Arms, Cardio 
  • Wednesday-Legs, Cardio
  • Thursday- Chest and Shoulders, Cardio
  • Friday- Legs and Arms, Cardio
  • Saturday- Abs 
  • Sunday-Abs

Monday:

 Exercise  Sets Reps
1. Squat 3 12
2. Step Up 3 12
3. Hip Thrust 3 8
4. Side Squats 3 8
5. Walking Lunges 1 16

Cardio- 15 min of highest incline walking on treadmill 

Tuesday:

 Exercise  Sets Reps
1. Pull Over 3 8
2. Bent Over Row 3 10
3. Pull Down 3 16
4. Curls 3 10
5. Triceps Dips 3 12

Cardio- 15 min of highest incline walking on treadmill 

Wednesday: 

 Exercise  Sets Reps
1. Deadlift 3 10
2. Glute Kickbacks 3 10
3. Good Mornings 3 10
4. Adductor Machine 3 12
5. Leg Extensions 3 12

Cardio- 15 min of highest incline walking on treadmill 

Thursday: 

 Exercise  Sets Reps
1. Bench Press 3 10
2. Shoulder Press 3 10
3. Upright Row 3 12
4. Flys  3 15
5. Face Pulls 3 16

Cardio- 15 min of highest incline walking on treadmill 

Friday:

 Exercise  Sets Reps
1. Squats 3 10
2. Hamstring Curls 3 12
3. Skull Crushers 3 10
4. Seated Curl  3 14
5. Hammer Curl 3 14

Cardio- 15 min of highest incline walking on treadmill 

Weekends:

 Exercise  Sets Reps
1. Plank 3 10
2. Crunch 3 12
3. Lying Knee Raise 3 10
4. Supermans 3 14
5. Side Bends 3 14

Cardio- 15 min of highest incline walking on treadmill 

 

Nutrition:

No program is going to work if you don't take care of the stuff outside of the gym. Eating a diet rich in protein, slow digesting carbs and unsaturated fat is boring but time tested advice. There is no substitute for a good diet and not following one would limit your progress or even cause you to lose it. 

Sleep is also an important component to your training success. Failing to sleep 7-9 hours would lead to inadequate muscle synthesis and a lower caloric burn during and after your workouts. 

 

Progressing with the routine:

You should aim to objectively improve one or multiple variables within each workout from week to week. You may choose to either increase the load or to increase the volume of each exercise. 

The tried and trued method is starting with the prescribed rep scheme and tack on an extra 1-2 reps per week for each exercise. Once you have achieved a total of 20 reps per exercise you may choose to increase the weight and start from the baseline again. 

This method will not fail you, and is the most progressive way to reach your fitness goals and sustainably drive progress.