7-Day Workout Plan for Women

All women want to look and feel good for their bodies. By lifting heavily and breaking body parts correctly can help you get a beautiful body shape. A routine that is balanced and includes a lot of lifting, pushing and cardio will help you burn off fat more effectively, which is essential because women tend to carry more fat than men. You also want to pay a great deal of attention to your abs and calves since these are large portions of the body that are frequently in use but rarely get enough exercise. When exercising, focus on isolating the abs and pushing yourself until you are fatigued. If you don't feel fatigue, you don't breakdown muscles. If you don't break the muscles down, they will not grow back leaner, harder and bugger. Take rests between sets, but do not allow this rest period to go longer than 2 minutes.

7-Day Workout Routine for Women

Day 1: Target Areas: Rear shoulders, abs, back, calves and cardio

Exercise

Sets

Reps

Rest (Minute)

Frog Kicks

4

40

1

Behind Head Crossovers

4

30

1

Feet Up Crunches

4

20

1

Feet Down Crunches

4

40

1

LAT Pull Down (Upper Back Exercise)

4

10

1

Dead Lift (Lower Back Exercise)

4

10

1

Shrugs (Rear Shoulder)

4

10

1

Rear Flies (Rear Shoulder)

4

10

1

Calves

4

20

1

Day 2: Target Areas: Front shoulders, abs, chest, cardio and calves

Exercise

Sets

Reps

Rest (Minute)

Frog Kicks

4

20

1

Behind Head Crossovers

4

30

1

Feet Down Crunches

4

40

1

Feet Up Crunches

4

40

1

Incline (Lower Interior Chest)

4

10

1

Flat Bench (Upper Chest Exercise)

4

10

1

Front Shoulder Front (Front Raises)

4

10

1

Front Shoulder Outside (Military Press)

4

10

1

Calves

4

20

1

Day 3: Target Areas: Calves, abs and cardio

Exercise

Sets

Reps

Rest (Minute)

Feet Up Crunches

4

40

1

Feet Down Crunches

4

40

1

Behind Head Crossovers

4

20

1

Frog Kicks

4

30

1

Calves

4

20

1

Day 4: Target Areas: Abs, legs and cardio

Exercise

Sets

Reps

Rest (Minute)

Feet Up Crunches

4

40

1

Frog Kicks

4

20

1

Crunches

4

40

1

Behind Head Crossovers

4

30

1

Squat or Leg Press (Quadriceps Front)

4

10

1

Sitting Leg Curls (Quads Posterior)

4

10

1

Stiff Leg Deads (Hamstrings)

4

10

1

Hamstring Curls (Hamstrings)

4

10

1

Day 5: Target Areas: Triceps, cardio, biceps, abs and calves

Exercise

Sets

Reps

Rest (Minute)

Feet Up Crunches

4

40

1

Feet Down Crunches

4

40

1

Frog Kicks

4

20

1

Behind Head Crossovers

4

30

1

Straight Bar Curl (Biceps Interior)

4

10

1

Hammer Curls (Biceps Exterior)

4

10

1

French Curls (Triceps)

4

10

1

Skull Crushers or Pull Downs (Triceps)

4

10

1

Calves

4

20

1

Day 6: Target Areas: Abs, calves and cardio

Exercise

Sets

Reps

Rest (Minute)

Frog Kicks

4

20

1

Feet Up Crunches

4

40

1

Feet Down Crunches

4

40

1

Behind Head Crossovers

4

30

1

Calves

4

20

1

Day 7: Rest

Do not forget to pay attention to your nutritional needs. Good nutrition is vital to staying in shape. If you do not make the proper adjustments in the kitchen you will not see the results you are hoping for at the gym.

How to Get the Most from Your Workout Routines

You can only benefit from workout routines for women if you don't do it right. Here's more to bear in mind:

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