Training Program For Women

Training Program For Women

 

Finding a bodybuilding program for women is not easy, most practitioners are men, so a large majority of programs available on the internet are directed towards this audience.

Ladies do not be afraid to practice weight training, you are not going to become like a man, that is to say muscular. Women are naturally less muscular than men because nature is well made. The main hormone responsible for muscle gains is testosterone, a hormone produced naturally by the body. In women it is 16 times less produced than in men, the gain of muscle mass is therefore at least 16 times less important.

Many women are therefore focused on activities such as cardio training, group lessons, zumba in order to lose weight and tone up. However if your goal is to tone, refine and have a firmer and sporty silhouette these activities will not allow you to reach it.

We have designed a program specifically for women who want to practice bodybuilding while maintaining a feminine silhouette. It is designed in a way where you will work the whole of your body to obtain a harmonious and homogeneous silhouette.

Many practitioners are confined exclusively to the work of legs and abs and forget complement to work the rest, which is a mistake. Besides the muscle imbalance occasioned the rendering is not necessarily pleasant.

In order to realize complement this program it is necessary to have access to a gym.

DAY 1: Pectorals – Biceps – Triceps

Exercises Sets 1 Sets 2 Sets 3
Bench press 15 12 12
Pec deck or Fly 15 12 12
Dips 15 12 12
Barbell curl 15 12 12

Dumbbell Hammer Curl

15 12 12
Extension Pulley 15 12 12
Dumbbell Kick back 15 12 12

DAY 2: Legs

Exercises Sets 1 Sets 2 Sets 3
Squat 15 12 12
Leg extension 15 15 15
Front Lunge with dumbbells 15 15 15
Leg curl 15 12 12
Adductor Machine 15 12 12
Seated calf extension 15 15 15
Bike 20 minutes at low-medium intensity

 

DAY 3: Abs or rest

Exercises Sets 1 Sets 2 Sets 3 Sets 4
Hanging knee raise 15 15 15 15
Crunch 15 15 15 15
Side bend 15 15 15 15
Barbell Twist 30 30 30 30
Sheathing 1 “or + 1 “or + 1 “or + 1 “or +

 

DAY 4: Back – Shoulders

Exercises Sets 1 Sets 2 Sets 3
Chin up 10 10 10
Lat pulldown 15 12 12
One arm Row 15 12 12
Deadlift 15 12 12
Standing Military Press 15 12 12
Pec deck 15 12 12
Side raise 15 12 12

 

DAY 5: Abdos + cardio

Exercises Sets 1 Sets 2 Sets 3 Sets 4
Hanging knee raise 15 15 15 15
Crunch 15 15 15 15
Side bend 15 15 15 15
Barbell Twist 30 30 30 30
Sheathing 1 “or + 1 “or + 1 “or + 1 “or +
Cardio training 30 minutes of your choice

Our advice for this woman program:

  • Always warm up before performing the exercises, perform at least one set with a light load in order to prepare your joints and muscles. Load gradually until you reach your true load to work.
  • For body weight exercises such as pulling, help yourself with an elastic or a machine to make it.
  • The program for adbos is performed here twice, however you can achieve it once more as you see fit. Be sure to keep 1 day of spacing between them. It is achievable at home or at the room.
  • The rest periods are rather simple since the number of repetitions per exercise sets is also simple.
    • 15 reps: 1 minute
    • 12 repetitions: 1 minute 15 seconds
    • Abdos: 1 minute
  • Master your movements and concentrate on the load to feel the contraction of your muscles to the maximum. It is at this moment that work and really beneficial.
  • The bike activity at the end of your legs session will allow you to better recover, install yourself on a bike, adjust the intensity from low to medium without forcing on your legs.
  • Use natural fat burners like green tea or green coffee
  • Supplement you have vitamins
  • Hydrate yourself well, at least 1 Liter of water during your workout. Drink by sip to spread your intake throughout the session.

 

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