Feminine Strength 3 Day Workout Routine

By Brad Borland

	Intermediate (2-3 years)
	53 minutes/day \| 3 days/week
	Gain Strength, Tone Body
	2 x Dumbbell, Incline Bench, 1 x Dumbbell, Steps, Bodyweight, Box, Loop Bands, Pull up bar, Flat Bench, Barbell, Squat Rack, Lying Leg Curl Machine Show More

Average Exertion

Average Cardio Intensity

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". What they don't know is that women aren't prone to packing on a tone of muscle due to having much less testosterone than their male counterparts. For this reason, strength training in women is actually extremely effective for not only getting stronger, but more toned and slender with lean muscle mass. This workout routine helps you do just that with a variety of lifts performed in pairs, or supersets, where you perform sets of exercises consecutively before taking a rest period. Women looking to get stronger and look toned should give this workout a try!

Description

Week 1 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

Day 1 - Monday - Workout A

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Incline Dumbbell Press	4 rounds	12 reps	0s
1B.Bent Over Two-Dumbbell Row	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Standing Dumbbell Press	4 rounds	12 reps	0s
2B.Standing Dumbbell Upright Row	4 rounds	12 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbbell Lunges	4 rounds	12 reps	0s
3B.Stiff-Legged Dumbbell Deadlift	4 rounds	12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Standing One Leg Calf Raise With Dumbbell	3 rounds	8-12 reps	0s
4B.Goblet Squat	3 rounds	8-12 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Lying Floor Leg Raise	3 rounds	20 reps	0s
5B.Crunches	3 rounds	20 reps	60s

Day 3 - Wednesday - Workout B

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Box Jump	4 rounds	12 reps	0s
1B.Dumbbell Alternating Rear Lunge	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Push-up	4 rounds	12 reps	0s
2B.Resistance Band Assisted Pull Up (From Foot)	4 rounds	12 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Dumbbell Lateral Raise	3 rounds	10-15 reps	0s
3B.Rear Delt Raise	3 rounds	10-15 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Standing Dumbbell Biceps Curl	3 rounds	10-15 reps	0s
4B.Two Arm Standing Dumbbell Extension	3 rounds	10-15 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Bicycle Crunch	3 rounds	20 reps	0s
5B.Hanging Straight Leg Raise	3 rounds	20 reps	60s

Day 5 - Friday - Workout C

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Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 60s between rounds
1A.Dumbbell Bench Press	5 rounds	12 reps	0s
1B.Barbell Deadlift	5 rounds	12 reps	60s
Circuit #2 - 5 rounds Rest 60s between rounds
2A.Barbell Back Squat	5 rounds	12 reps	0s
2B.Lying Leg Curls	5 rounds	12 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Barbell Upright Row	3 rounds	10-15 reps	0s
3B.One Arm Seated Dumbbell Press	3 rounds	10-15 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Bodyweight Jump Squat	3 rounds	10 reps	0s
4B.Barbell Side Lunge	3 rounds	10 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Crunches	3 rounds	20 reps	0s
5B.Plank	3 rounds	20s	60s

Date Created: 6/24/2018, UTC

Last Updated: 7/12/2021, UTC

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