Sample weight training routines for women



Single Set weight lifting routines for woman

Single set routines are exactly that. One set is performed for each body part. Remember, this is a beginner's routine and should be followed for a minimum of 3 to 4 weeks. You need to establish the correct balance. As you progress and start to advance in your weight training, you might want to add more sets and repetitions for your routine. These types of routines are discussed below. For complete exercise descriptions, illustrations, and videos on how each exercise should be performed, click here.

     
Repetitions
Exercise
Sets
Training Frequency
Beginner
Intermediate
Advanced
Leg Extensions
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Leg Press
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Leg Curl
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Calf Raises
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Dumbbell Fly
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Bench Press
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Pull Over
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Lat Pulldown
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Side Lateral Raise
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Shoulder Press
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Standing Biceps Curl
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Tricep Extension
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Cable Crunches
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10

Multiple Set weight lifting routines for woman

In a multiple set weight lifting routine, you perform each exercise for several sets or more. I would recommend that you try for two to three sets depending on your level of training. If you are just starting out, I would suggest you try the single set weight lifting routine for woman. For those of you who have been training for awhile and are looking for something a little more challenging, try doing two or three sets instead of one.

The more advanced weight trainer should be able to do two or three sets using relatively heavier workloads.

Remember to warm up on the exercise bike, elliptical trainer or other aerobics equipment for about 5 to 10 minutes before you start training. After you have completed your warm up, stretch for an additional 5 to 10 minutes.

Also remember to keep drinking water throughout your weight training session.

Beginner multiple set weight lifting routine for woman:

     
Repetitions
Exercise
Sets
Training Frequency
Beginner
Intermediate
Advanced
Leg Extensions
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Leg Press
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Leg Curl
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Calf Raises
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Dumbbell Fly
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Bench Press
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Pull Over
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Lat Pulldown
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Side Lateral Raise
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Shoulder Press
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Standing Biceps Curl
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Tricep Extension
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Cable Crunches
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10

Here is a sample multiple weight lifting routine for woman using 3 sets instead of 2. Remember, you should be at the advanced levels of training before performing 3 sets.

Advanced multiple set weight lifting routine for woman:

     
Repetitions
Exercise
Sets
Training Frequency
Beginner
Intermediate
Advanced
Leg Extensions
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Leg Press
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Leg Curl
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Calf Raises
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Dumbbell Fly
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Bench Press
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Pull Over
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Lat Pulldown
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Side Lateral Raise
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Shoulder Press
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Standing Biceps Curl
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Tricep Extension
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Cable Crunches
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10

Split weight lifting routine for woman

A split weight lifting routine involves training different body parts on alternate days. For example, a split weight lifting routine might be training your chest, back, and arms on Monday, Wednesday, and Friday, and your legs, back, shoulders, and abs on Tuesday, Thursday, and Saturday.

Split weight lifting routines are popluar among strength trainers and bodybuilders since they can concentrate and add heavier workloads in a single session without exhausting their entire body. Split routines also cut down on the amount of time you have to spend in the gym.

It's important to note that a split weight lifting routine is designed to give enough rebuilding time for the muscle groups exercised, because the same body parts aren't trained on successive days.

     
Repetitions
Exercise
Sets
Training Frequency
Beginner
Intermediate
Advanced
Leg Extensions
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Leg Press
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Leg Curl
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Calf Raises
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Dumbbell Fly
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Bench Press
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Pull Over
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Lat Pulldown
1
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Side Lateral Raise
1
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10
Shoulder Press
1
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10
Standing Biceps Curl
1
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10
Tricep Extension
1
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10
Cable Crunches
1
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10

Here's a sample split weight lifting routine using 2 sets instead of 1:

     
Repetitions
Exercise
Sets
Training Frequency
Beginner
Intermediate
Advanced
Leg Extensions
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Leg Press
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Leg Curl
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Calf Raises
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Dumbbell Fly
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Bench Press
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Pull Over
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Lat Pulldown
2
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Side Lateral Raise
2
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10
Shoulder Press
2
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10
Standing Biceps Curl
2
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10
Tricep Extension
2
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10
Cable Crunches
2
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10

Here's a sample split weight lifting routine using 3 sets instead of 2:

     
Repetitions
Exercise
Sets
Training Frequency
Beginner
Intermediate
Advanced
Leg Extensions
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Leg Press
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Leg Curl
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Calf Raises
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Dumbbell Fly
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Bench Press
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Pull Over
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Lat Pulldown
3
Monday Wednesday Friday
12 - 15
8 - 12
6 - 10
Side Lateral Raise
3
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10
Shoulder Press
3
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10
Standing Biceps Curl
3
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10
Tricep Extension
3
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10
Cable Crunches
3
Tuesday Thursday Saturday
12 - 15
8 - 12
6 - 10

Remember that these weight lifting routines for woman are just a couple of samples out of the many variations that can be used. As your technique and form improves you can adjust your weight lifting routine to match that of your goals and objectives.

For more information of setting up your weight lifting routine, see Building muscle 101's weight lifting routines for a more detailed look at setting up your routine.

Good luck,

Blake







Don't know what to eat to Build Muscle?

Click Here for Muscle Building Recipes...FREE!!



Free 12 Week Muscle Building Course
Get Big!


Includes a 12 week program with routine, diet, and tips - FREE - Click Here


[?] Subscribe To This Site

XML RSS
Add to Google
Add to My Yahoo!
Add to My MSN
Add to Newsgator
Subscribe with Bloglines



| Return to top | Disclaimer | | Privacy Policy | | Disclaimer |

Copyright © 2003 - 2013 - Building-Muscle101.com - All Rights Reserved
Site protected by copyscape | copysentry