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. If you are not a fan of the gym though, then there are plenty of options that you could look in to. For example, you might feel more comfortable doing some Tennis Lessons instead. This is a great way to have someone help you with your exercise and also you’d be learning a new skill at the same time. However, if you are not afraid of the gym then this workout is for you. 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