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WEIGHT TRAINING WORKOUT FOR WOMEN

Updated on March 14, 2012

For The Ladies

Women are leg creatures! Pound for pound they are stronger than men. They are created with a lower center of gravity and wide pelvic. This gives a women potentially more power in the lower body. For that reason, when designing a workout emphasis should be on the legs. All body parts should be trained. Even relatively small body parts such as the arms should be trained; after all, the ladies don't want to have that tricep waddle. But a focus on the legs brings better overall results.

So here is a program designed for the ladies with the legs in mind and no body part left untrained. It is unique in that it is every other day training, alternating between the two courses both with leg emphasis.


Warm-up: Treadmill, Bike, or Airdyne / 2 Minutes

A

1. Thigh Extension 2 x 15
Superset with
2. Seated Calf Raise 2 x 15

3. Leg Curl 2 x 15
Superset with
4. Squats 2 x 15

5. D. Incline Flys 2 x 12
Superset with
6. Close-grip Pull Down 2 x 12

7. D. Alternate Curl 2 x 10
Superset with
8. D. Seated Tricep Press 2 x 10

9. Crunches 2 x 35
Superset with
10. Seated Twists 2 x 50






B

1. Thigh Extension 2 x 15
Superset with
2. Standing Calf Raise 2 x 15

3. Leg Curl 2 x 15
Superset with
4. Lunges 2 x 15

5. D. Incline Press 2 x 12
Superset with
6. D. Row 2 x 12

7. D. Hammer Curl 2 x 10
Superset with
8. D. Tricep Kickback 2 x 10

9. Crunches 2 x 35
Superset with
10. Knee-Ups 2 x 20

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