Gym Workout Plan For Female Beginners Pdf
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Scroll below to see full instructions along with our printable pdf for the 7 day workout plan for home.
Gym workout plan for female beginners pdf. Also all the workouts are designed specifically for a busy schedule. A workout that works for you. I felt like a fish out of water and had no idea what i was doing. Its focus is to help increase muscle gain and strength.
You know what i m talking about. Squat 3 4 6 12 2. Exercise sets reps legs 1. Dumbbell step up 2 3 12 15 glutes 4.
6 week workout program to build muscle please read this before you start. For novices machines are often the ideal option for toning and building muscle since they simplify every motion and beginner gym machine workout routines permit you to train at a secure and controlled way. 8 print healthy eating grocery list and shop smart. With all of the incorrect information out there it s tough to find something that actually works.
Especially if you are a beginner the workout plan is a 3 6 day split you can follow for the next 6 weeks to build muscle. Glute cable kickback 2 3 12 15 cardio 15 min of hiit on stationary bike day 2 back arms exercise sets reps back 1. You get a free illustrated printable along with this workout plan for beginners. One arm dumbbell row 2 3 12 15 3.
Also before we get started you can download the pdf for the muscle gain workout plan. For weight maintenance cut back on cardio for a few weeks to focus on strength training exercises that increase metabolism and build lean muscle. This four week weight training workout routine will prove strength training for women is the answer to a fitter stronger body. These strength workouts are short only four exercises each but intense by alternating upper and lower body moves in a little thing called supersets you ll keep your heart rate elevated and maximize calorie burn while working every muscle in your body for each workout.
I happened to connect with a woman who is a professional bodybuilder. Women s 3 day beginner full body gym workout plan is specifically designed for women to tone muscles and for fat loss. Barbell hip thrust 3 6 12 5. This exercise is designed for exactly what i love to call beginners into the fitness center.
She made the perfect beginner gym workout for women. For years the wrong workout recommendations have been given to women. I joined a gym and went once or twice a week. While performing this workout plan you should perform 10 12 repetitions for each exercise with proper form.
7 consume mostly water and cut down on alcohol. 9 print meal plan template to keep you organized. As you continue this routine. This is a 8 week workout plan designed for whole body strength and toning of your body.
If you have only 10 15 minutes to exercise this will be perfect for you. 10 prep your meals. Dumbbell lunge 2 3 12 15 3. Do 12 to 15 reps of the first two exercises back to back then rest for 60 to 90 seconds.
I told her my goals and she helped me create a workout.
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