Gym Workout Routines for Women

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Gym Workout Routines for Women:

This is a power workout with mostly gym machines.  I strongly believe that the benefits of free weight training surpass machine workouts, but I am also a believer that you should sometimes “shock” your body in a way.  Throwing in a plain and simple, back to basics workout every now and again is just what your body needs to enhance performance and better results.

I’ve included Lower Body and Upper Body Gym Workout Routines for Women in here.  Don’t try and do both. Rather focus on doing a quality workout and if you feel like it- increase the number of reps and/sets.

In these workouts I’ve included the main muscle groups in the upper and the lower body.

Stick to Pyramid sets: 4 sets- increase your weight and drop the reps with every set (12, 10, 8, 6) You should finish on the heaviest possible weight, barely able to finish 6 reps.  Immediately after that, drop the weight in half, up the rep tempo and push until failure.

Lower Body Gym Workout Routines for Women:

  1. LEG PRESSES

2.  LEG EXTENSIONS

3.  HAMSTRING CURLS

      4.  SEATED CALVE RAISES

      5.  STANDING CALVE RAISES

      6.  DUMBBELL LUNGES  3 x 12 (L + R)

             

            Upper Body Gym Workouts for Women:

            Perform these exercises also in Pyramid sets and do drop sets straight after the 4th set of 6 reps.

            1. FLAT BENCH  BARBELL CHEST PRESSES

            (Performing this exercise on an incline bench will increase intensity)

            2.  FLY’S MACHINE

              3.   SHOULDER PRESSES MACHINE

              4.  HORIZONTAL CABLE ROWS

              5.  LAT PULLDOWNS

              6.  TRICEP DIPS MACHINE

                      (Hanging or seated machine)

                      7.  TRICEP CABLE PULL DOWNS

                      8.  BICEP CABLE CURL

                        Unlike free weights, machines use a strict range of motion, only working on one specific muscle per exercise, which helps to reduce injuries while lifting. That is on the one hand a good thing, especially for injured persons or beginners.  Machines help you to isolate the injured or weak muscles and at the same time help to gain back strength and flexibility.

                        It is of utmost importance to adjust your training program every 4-6 weeks, that’s why incorporating machines every now and again will be highly beneficial.  Your body is very clever!  It adjusts unbelievably quickly- that’s why you should always be dynamic and keep your body guessing!

                        You may have noticed that most of the qym workout routines for women that I recommend are very regimented with reps and sets but, I also like to have fun and keep things fresh. I do this by playing around with my “cardio” routines and interesting multi joint combo’s.  It’s all about a fine balance. Once you have grasped a few basic, Xhoosh! training principles over time, you will  be able to combine your own workouts!

                        So, are you ready to challenge yourself with these gym workout routines for women?  Remember: No challenge.  No growth.  No results.

                        Step out of your comfort zone.  If it’s not NOW, when?

                        With Passion comes Power!

                        Emm

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