Workout for Women to Add Muscle

Are you a woman looking to add muscle? This workout is for you!

Workout for Women to Add Muscle : This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once. Many women think they need to train differently than men, however we have learned this is entirely not true! Women can lift just as heavy as men, and keep 100% of their femininity. Many of the women you see on tv who look like men want to look like men by taking anabolic steroids and increasing their food consumption.

By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain

Day #1: Chest

Dumbbell Flat Bench Press

Image result for dumbbell flat bench women — Sets: 5 Reps: 8-12 Increase weight if possible

Inclined Dumbbell Bench Press

Image result for inclined db bench press women — Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

Image result for wide grip pulldown women — Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

Image result for reverse grip close grip pulldowns girl — Sets: 3 Reps: 8-12

Seated Cable Rows

3 sets of 10

Lower Back Extensions

21’s

Image result for 21s exercise women — Sets: 3 Reps: 21

Day #3: Shoulders & Triceps

Lateral Raises

3 sets of 10 reps

Shoulder Press

Rear Delt Rows

Image result for rear delt row pulley — Sets: 3 Reps: 10

Rope Triceps Extension

5 sets of 10

Dips (Bench Dips, Regular Dips, or Assisted Dips)

Image result for bench dips women — 3 Sets Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats

Sumo-squat-with-kettlebell-jamie-watling — Sets: 3 Reps: 10-12

the-worst-exercise-ever-reskin-2 — 3 Sets Reps: 10 Steps Forward and Back

Cardio:

You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because it is easier on your joints.

Post Workout Nutrition:

It is vital post workout to include quality protein isolates and simple carbohydrates to refuel and rebuild your muscles. This is why I suggest the Post Workout Stack from 1st Phorm. It tastes amazing! Order it here with free shipping: https://1stphorm.com/products/post-workout-stack?a_aid=nutritiontrain

Like the workout? Share with friends! Workout for Women to Add Muscle

Thanks for reading,

Dustin Holston

Advanced Nutrition Solutions

Personal Trainer and Sports Nutritionist

2 comments

Larry Hernandez says:

February 23, 2017 at 8:06 am

Awesome post! Women who are housewives then they should follow this post. Because it helps a lot to do better exercise. Riding exercise bike, that will work so much.
Thank you so much mate! You have done great job for this post. I am really happy to get step by step exercise. I love it.

1. Nutrition and Personal Training says:
  
  February 23, 2017 at 9:59 am
  
  Glad you liked it. Cardio only does so much. Muscle is sexy.