Women’s Muscle Building Workout Routine

Here is an example of a generic muscle building workout program designed for women who are looking to build lean body mass in the gym.  This workout routine was created to be executed  3 times a week with Saturday and Sunday being a day of active rest.  Active rest means taking the time throughout the day to stretch while at home to continue pushing blood through your muscles on your days off.

Monday: Lower Body

10 minute warm up (machine of your choice)

Deadlifts 3 sets of 8-10 reps with 90 sec rest

Waking Lunge with Plate Rotations 2 sets of 20-22 reps 60 sec rest

Hamstring Curl 2 sets of 10-12 reps 60 sec rest

Directional Lunges (front, 45 degrees, side and traverse) 2 sets of 40 reps each leg 30 sec rest

Step up with hip flexion 2 sets 40 reps each leg 90 sec rest

Standing one-leg calf raise 2 sets 10-12 reps 90 sec rest

Weighted Russian twist from floor 2 sets of 30-35 reps 30 sec rest

Back extensions 3 sets 25-30 reps 60 sec rest

Straight Crunch Slant Board (with weight) 2 sets 25-30 reps 30 sec rest

Cardio: 30 Minutes of interval training on machine of your choice

Tuesday: Upper Body

10 minute warm up (machine of your choice)

Seated one-arm cable row with rotation super-set with dumbbell fly on flat bench 4 sets 6-8 reps with 90 rest

Push/Pull with cables 4 sets 10-12 reps 60 sec rest

Cable rope pulls to neck 3 sets 10-12 reps 90 sec rest

Unilateral Shoulder press 2 sets 10-12 reps 60 sec rest

L-Lateral raise 2 sets 10-12 reps 60 sec rest

Bent over lateral dumbbell raise 2 sets 10-12 reps 60 sec rest

Alternate dumbbell hammer curls 3 sets 10-12 reps 90 sec rest

High pulley triceps extension with rope 3 sets 10-12 90 sec rest

Cardio: 30 Minutes of interval training on machine of your choice

Wednesday: off

Thursday: Full Body

10 minutes dynamic workout (ex. star jumper, walking leg kick-touches)

Push press 4 sets 8-10 reps 0 sec rest

Squat 4 sets 8-10 reps 0 sec rest

Push -ups 4 sets 8-10 reps 0 sec rest

Deadlifts 4 sets 8-10 reps 180 sec rest

Back extension 2 sets 15-20 reps 60 sec rest

Alternate Superman/Superman on stability ball 2 sets 20-25 reps 60 sec rest

Plank hold 3 sets 15 sec hold 60 sec rest

Woodchoppers 3 sets 20-25 reps 90 sec rest

Cardio: 30 minutes interval training on machine of your choice

Friday: Off

Saturday & Sunday: Active Rest