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Feminine Strength 3 Day Workout Routine

By Brad Borland

Experience
Beginner (1-2 years)
Time
77 minutes/day | 3 days/week
Good for
Gain Strength, Tone Body
Equipment
Bands, Barbell, Bodyweight, Dumbbell, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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". 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!

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Workout Overview


Monday - Workout A

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Circuit
Incline Dumbbell Press▶
1A. Incline Dumbbell Press
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
1B. Bent Over Two-Dumbbell Row
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Circuit
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
2A. Standing Dumbbell Press
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
2B. Standing Dumbbell Upright Row
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3A. Dumbbell Lunges
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
3B. Stiff-Legged Dumbbell Deadlift
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Circuit
Standing One Leg Calf Raise With Dumbbell demonstrationPlay Standing One Leg Calf Raise With Dumbbell demonstration
4A. Standing One Leg Calf Raise With Dumbbell
3 sets, 8 - 12 reps, (rest 60s)
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Goblet Squat demonstrationPlay Goblet Squat demonstration
4B. Goblet Squat
3 sets, 8 - 12 reps, (rest 60s)
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Circuit
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
5A. Lying Floor Leg Raise
3 sets, 20 reps, (rest 60s)
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Crunches▶
5B. Crunches
3 sets, 20 reps, (rest 60s)
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Wednesday - Workout B

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Circuit
Box Jumps▶
1A. Box Jumps
4 sets, 12, 10, 10, 10 reps, (rest 60s)
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Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
1B. Dumbbell Alternating Rear Lunge
4 sets, 12, 10, 10, 10 reps, (rest 60s)
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Circuit
Push-up demonstrationPlay Push-up demonstration
2A. Push-up
4 sets, 12, AMAP, AMAP, AMAP reps, (rest 60s)
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Resistance Band Assisted Pull Up (From Foot) demonstrationPlay Resistance Band Assisted Pull Up (From Foot) demonstration
2B. Resistance Band Assisted Pull Up (From Foot)
4 sets, 12, AMAP, AMAP, AMAP reps, (rest 60s)
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Circuit
Dumbbell Lateral Raise▶
3A. Dumbbell Lateral Raise
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3B. Rear Delt Raise
3 sets, 10 - 15 reps, (rest 60s)
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Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
4A. Standing Dumbbell Biceps Curl
3 sets, 10 - 15 reps, (rest 60s)
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Two Arm Standing Dumbbell Extension demonstrationPlay Two Arm Standing Dumbbell Extension demonstration
4B. Two Arm Standing Dumbbell Extension
3 sets, 10 - 15 reps, (rest 60s)
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Circuit
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
5A. Bicycle Crunch
3 sets, 20 reps, (rest 60s)
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Hanging Straight Leg Raise▶
5B. Hanging Straight Leg Raise
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Friday - Workout C

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Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
1A. Dumbbell Bench Press
5 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1B. Barbell Deadlift
5 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
2A. Barbell Squat
5 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2B. Lying Leg Curls
5 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Upright Barbell Row▶
3A. Upright Barbell Row
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
One Arm Seated Dumbbell Press demonstrationPlay One Arm Seated Dumbbell Press demonstration
3B. One Arm Seated Dumbbell Press
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4A. Bodyweight Jump Squat
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Side Lunge demonstrationPlay Barbell Side Lunge demonstration
4B. Barbell Side Lunge
3 sets, 10 reps, (rest 60s)
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Circuit
Crunches▶
5A. Crunches
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
5B. Plank
3 sets, 20s, (rest 60s)
Show Alternative Exercises

Date Created: 6/24/2018, UTC


Last Updated: 6/4/2021, UTC

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