Bodybuilding Training Routine for Woman
Here is some body building training routine for woman that is to be followed in weekly workout regime. These are to be followed on weekly basis with proper diet. Each exercise is performed for 3 sets with 8 repetitions.
Monday: Biceps, Back, and Traps
- DB Shrugs – This works the traps area.
- Bent Over Rows – This works the back and biceps.
- DB Bicep Curls – This works the biceps and lower arms.
- Lat Pull Downs – This works the last on the back.
Wednesday: Shoulders, Chest, and Triceps
- DB Shoulder Press – This works the shoulders and upper chest area
- Bench Press – good for the triceps, chest and shoulders.
- Skull Crushers – This workout is for the triceps.
- DB Flies – This is good for the chest.
Friday: Abs, Legs, and Calves
- Weighted Crunches – it affects the abs. Just a normal crunch is required except holding a dumbbell or any other sort of weight (like a medicine ball).
- Standing Calves Press – This works the calves.
- Squats – This works the thighs, hamstrings, glutes, calves and back.
- Deadlifts - This works thighs, hamstrings, glutes, and most of the back.
Body Split Workouts: once visit the gym and you will find these to be the most popular workouts. The basic plan behind this workout is to break out different body parts through out the week. For example:-
Monday: Biceps, Back, and Traps
Wednesday: Shoulders, Chest, and Triceps
Friday: Abs, Legs, and Calves
This workout is not only simple but also basic and easy to follow.
HST (Hypertrophy Specific Training): it is a bit complicated workout. As there is lot of work involved, it might be overwhelming for some people. It involves the entire workout in one sitting. It means legs, biceps, abs, triceps, shoulder and chest all in a single workout. This part of body building training routine for woman involves various sets at ten reps each.
DFHT (Duel Factor Hypertrophy Training): it is one of the tough and complicated body building training routine for woman. But the complicated stuff involved in it can be eliminated out by planning in advance. According to this program, it is not only weight, but also to stimulate muscle growth. It include:-
- Reps
- Cycling periods
- Speed
- Rest periods
There are many different factors that play an important role in DFHT. It is considered an advanced version of HST. It is time consuming, so workout breaks down into lower and upper body days.
Try these three body building routine for woman and find the most appropriate for you. If you try them in the same order, it can bring the best results. Practice them for 6 weeks and observe the difference. Follow the one that provide you the best result, as female bodybuilding is not a rocket science.
These are personal body building routine for woman for a week. Try and see the results within few weeks. Consistent diet is must during the period. Switch up the exercise after so many weeks to shock your muscles. It will cause muscle hypertrophy and success.
Each and every individual has his or her own philosophy to find the best work out. Each human being has different body that reacts differently to different stimulus. Therefore, it is advised to try these bodies building routine for woman and see your body respond. Some of these plans can bring innumerable gains, while other less.
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