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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"

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Equipment

Bands, Barbell, Bodyweight, Dumbbell, Machine

Average Exertion

60%

Average Cardio Intensity

30%

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

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"

Show More

Equipment

Bands, Barbell, Bodyweight, Dumbbell, Machine

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1


Monday - Workout A

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ExerciseSetsRepsRestNotes
1A. Incline Dumbbell Press
Incline Dumbbell Press
4 sets12, 8 - 12, 8 - 12, 8 - 12 reps60s
1B. Bent Over Two-Dumbbell Row4 sets12, 8 - 12, 8 - 12, 8 - 12 reps60s
2A. Standing Dumbbell Press4 sets12, 8 - 12, 8 - 12, 8 - 12 reps60s
2B. Standing Dumbbell Upright Row4 sets12, 8 - 12, 8 - 12, 8 - 12 reps60s
3A. Dumbbell Lunges
Dumbbell Lunges
4 sets12, 8 - 12, 8 - 12, 8 - 12 reps60s
3B. Stiff-Legged Dumbbell Deadlift4 sets12, 8 - 12, 8 - 12, 8 - 12 reps60s
4A. Standing One Leg Calf Raise With Dumbbell3 sets8 - 12 reps60s
4B. Goblet Squat
Goblet Squat
3 sets8 - 12 reps60s
5A. Lying Floor Leg Raise3 sets20 reps60s
5B. Crunches
Crunches
3 sets20 reps60s

Friday - Workout C

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ExerciseSetsRepsRestNotes
1A. Dumbbell Bench Press
Dumbbell Bench Press
5 sets12, 12, 6 - 12, 6 - 12, 6 - 12 reps60s
1B. Barbell Deadlift5 sets12, 12, 6 - 12, 6 - 12, 6 - 12 reps60s
2A. Barbell Squat5 sets12, 12, 6 - 12, 6 - 12, 6 - 12 reps60s
2B. Lying Leg Curls5 sets12, 12, 6 - 12, 6 - 12, 6 - 12 reps60s
3A. Upright Barbell Row
Upright Barbell Row
3 sets10 - 15 reps60s
3B. One Arm Seated Dumbbell Press3 sets10 - 15 reps60s
4A. Bodyweight Jump Squat3 sets10 reps60s
4B. Barbell Side Lunge3 sets10 reps60s
5A. Crunches
Crunches
3 sets20 reps60s
5B. Plank3 sets20s60s

Date Created: 6/24/18, 8:21 PM


Last Updated: 9/12/20, 9:39 PM

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