Women Bodybuilding Routine

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Bodybuilding Workout for Women

Ladies - light up the muscles for a lean and mean physique

More women are turning to weight training to get in shape and that’s a wise move as weight training is the quickest way to transform the human physique. What works for men will also work for women. There is nothing comparable to a productive weight training regime for becoming leaner and more muscular fast.

You don’t have to spend a ton of time either.

Here is a routine that will transform the feminine physique and do it quickly.

Workout A
Full body dynamic warm up - 3-4 minutes
Incline bench press - 3 sets of 10 repetitions
Bent row with barbell - 3 sets of 10 repetitions
Seated dumbbell press - 3 sets of 10 repetitions
5 minute rest
Squats - 3 sets of 10 repetitions (deep squats, rear of thigh below parallel)
One-leg calf raise - 3 sets of 10 repetitions for each leg
Sprints - warm up, 3 sprints of 30 meters/yards

Workout B
Full body dynamic warm up - 3-4 minutes
Prone dumbbell press on incline bench - 3 sets of 10 repetitions
Standing barbell curl - 3 sets of 10 repetitions
3-4 minute rest
Weighted ab crunch (light dumbbell held across upper chest area) - 3 sets of 10 repetitions for each leg
Hanging leg raise - 3 sets of 10 repetitions for each leg

Perform each workout a week, allowing a day or so of rest between each pair of workouts (for example, perform workout A on Monday and Thursday, workout B on Tuesday and Friday, and take Wednesday, Saturday and Sunday off). Drink plenty of water during the workout, and a glass of milk within 15 minutes of completing the routine (this will help jump start the reloading of your muscle glycogen and muscle repair). Use a weight amount that is tough enough for each set so that the final 2-3 repetitions are difficult to complete.

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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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