Feminine Strength 3 Day Workout Routine

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

3 days

Time

77 minutes

Genders

Female

Goals

Gain Strength (Female)

Tone Body (Female)

Description

This workout utilizes compound and accessory lifts in superset style to build strength and tone muscle. Many women in fitness community avoid strength training for fear of getting "bulky" or "too big"

Source

myworkouts

Equipment

Bands, Barbell, Bodyweight, Dumbbell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

77 minutes

Genders

Female

Days per week

3 days

Goals

Gain Strength (Female)

Tone Body (Female)

Description

Equipment

Bands, Barbell, Bodyweight, Dumbbell, Machine

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Workout A

Day 2: Rest

Day 3: Wednesday - Workout B

Day 4: Rest

Day 5: Friday - Workout C

Day 6: Rest

Day 7: Rest

Week 1

Monday - Workout A

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Exercise	Sets	Reps	Rest
1A. Incline Dumbbell Press ▶	4 sets	12, 8 - 12, 8 - 12, 8 - 12 reps	60s
1B. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	12, 8 - 12, 8 - 12, 8 - 12 reps	60s
2A. Standing Dumbbell Press Dumbbell Standing Double Shoulder Press by Coach Bobby Bluford	4 sets	12, 8 - 12, 8 - 12, 8 - 12 reps	60s
2B. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	4 sets	12, 8 - 12, 8 - 12, 8 - 12 reps	60s
3A. Dumbbell Lunges ▶	4 sets	12, 8 - 12, 8 - 12, 8 - 12 reps	60s
3B. Stiff-Legged Dumbbell Deadlift Stiff legged dumbbell deadlift by FITTR	4 sets	12, 8 - 12, 8 - 12, 8 - 12 reps	60s
4A. Standing One Leg Calf Raise With Dumbbell Standing single leg dumbbell calf raises by FITTR	3 sets	8 - 12 reps	60s
4B. Goblet Squat ▶	3 sets	8 - 12 reps	60s
5A. Lying Floor Leg Raise Lying (Floor) Leg Raises by Coach Bobby Bluford	3 sets	20 reps	60s
5B. Crunches ▶	3 sets	20 reps	60s

Wednesday - Workout B

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Exercise	Sets	Reps	Rest
1A. Box Jumps ▶	4 sets	12, 10, 10, 10 reps	60s
1B. Dumbbell Alternating Rear Lunge ▶	4 sets	12, 10, 10, 10 reps	60s
2A. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	12, AMAP, AMAP, AMAP reps	60s
2B. Resistance Band Assisted Pull Up (From Foot) Assisted Pull-Up by ExperienceLifeMag	4 sets	12, AMAP, AMAP, AMAP reps	60s
3A. Dumbbell Lateral Raise ▶	3 sets	10 - 15 reps	60s
3B. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	3 sets	10 - 15 reps	60s
4A. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	10 - 15 reps	60s
4B. Two Arm Standing Dumbbell Extension دامبل خلف الرأس - Standing Dumbbell Triceps Extension by Arabian Bodybuilding	3 sets	10 - 15 reps	60s
5A. Bicycle Crunch Bicycle Crunches by Avid Fitness	3 sets	20 reps	60s
5B. Hanging Straight Leg Raise ▶	3 sets	20 reps	60s

Friday - Workout C

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Exercise	Sets	Reps	Rest
1A. Dumbbell Bench Press ▶	5 sets	12, 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
1B. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	12, 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
2A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	12, 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
2B. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	5 sets	12, 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
3A. Upright Barbell Row ▶	3 sets	10 - 15 reps	60s
3B. One Arm Seated Dumbbell Press Seated Dumbbell Shoulder Press - single arm by Performance Revolution	3 sets	10 - 15 reps	60s
4A. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	3 sets	10 reps	60s
4B. Barbell Side Lunge Barbell Side Lunges by My PT Hub	3 sets	10 reps	60s
5A. Crunches ▶	3 sets	20 reps	60s
5B. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	20s	60s