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. If you’re not someone who feels like they can commit to a routine like this, then it wouldn’t hurt you to find alternative options. Maybe just by doing a quick google search into something like Sarms Australia could help you on your way to building muscle in a way that doesn’t require you to go to the gym. 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. From using stability balls that you can find on sites such as https://store.trxtraining.com/trx-stability-ball/, to doing cardio and working on the upper body, there is a mixture of exercises to work the whole body!
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
