Female Weight Training Workout – Sample for New Program

Hey ladies, below is my current and update weight training routine. I have been off of my workouts for a few weeks during my moving but now back in the gym and stepping up with this 5 day on, 2 rest day weight lifting and weight training routine. In the winter I spent most of my time doing very little cardio and all heavy weight training. This is what most people would consider their “bulking” phase: putting on as much lean muscle mass while not focusing too much on dropping body fat or doing lots of cardio. When it starts to get warmer out I start to pull back on the heavier weight training and add in some cardio (HIIT cardio mostly) to help to burn the small amount of fat I do have covering my muscle to slowly uncover all the muscle I have been building during the colder months. Here is a glimpse of my training routine in the summer “cutting phase”.

The result was I will share below, let me know if you decide to join it and how it works for you:

Monday: Back/Biceps

• Chin Ups (Wide Grip) 4×12
• Chin Ups (Normal Grip) 4×10
• Row Machine 4×12
• T-Bar Rows 4×12
• Dumbbell Curls 6×12
• EZ Bar Curls 4×12
• Straight Bar Cable Curls 4×12

Tuesday: Hamstrings/Calves

• Lying Leg Curls 4×12
• Seated Leg Curls 4×12
• Deadlifts 4×10-15
• Seated Calf Raises 8×20
• Standing Calf Raises (Smith Machine) 6×20

Wednesday: REST

• OFF

Thursday: Triceps/Shoulders

• Standing Dumbbell Tricep Extensions 6×12
• Skull Crushers EZ Bar 4 X 12
• Rope Overhead Cable Extensions 4×12
• Military Press 4×10
• Dumbbell Shoulder Press 3×10
• Upright Rows with EZ Bar 4×12
• Side Lateral Raises 4×10

Friday: Legs

• Lunges 4×12
• Good Mornings 6×20
• Leg Press (Single Leg) 4×15 (Each Leg)
• Squats 4×12

Saturday: Abs & CARDIO

• Hanging Knee Raises 4×12
• Crunches 4×20
• Crunch Machine 4×12
• Crunches On Ball 4×20

Sunday: Rest

• Off

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