Sample weight lifting routines for woman

Welcome to Building Muscle 101's sample weight lifting routines for woman.

The following weight lifting routines for woman are some of the more commonly used routines for weight lifting and strength training. The programs are single set, multiple set, and split training.

Please keep in mind that these weight lifting routines for woman are only a sample of the many possible variations you can use.

Use the following weight lifting routines as a starting point for your overall program. As you continue, you can make any adjustments to meet your unique needs and interests.

Remember, if you want to work one on one with a certified professional trainer, I suggest you give Many Gibbons a try over at Virtual Fitness.

Single Set weight lifting routines for woman

Single set weight lifting routines are a popular form of weight lifting. This type of weight training is perfect for those of you who are on a limited time schedule. Single set training is effective and time efficient.

The single set weight lifting routines for woman trains the whole body on certain days. For example, you would train your body on Mondays, Wednesdays, and Fridays. Here are the routines for the beginner, intermediate, and advanced.

The first column outlines the exercise, the second column outlines the number of sets to be performed and the third column outlines the training frequency. The fourth column outlines the beginner, intermediate, and advanced repetitions. If you are just starting out, I suggest you stick with the beginner's repetitions for at least 2 to 3 months. Once you have improved your form and technique you can go onto the intermediate stage of repetitions.

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.

			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.

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.

			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.

If your looking for some stomach exercises, please click here

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.