Female Weight Training Guide – Part 3

September 11, 2013 — Leave a comment
This entry is part 3 of 5 in the series Female Weight Training
Female weight training - cut the shit ladies - hit the gym!

Female weight training – cut the shit ladies – hit the gym!

This article outlines a great 12 week workout plan for women at the beginner to intermediate level. You’ll be shocked at the transformation in just 12 weeks. Don’t worry – you won’t get huge muscles! But your clothes will definitely fit better and your curves will pop!

If you’ve read through Part 1 and Part 2 thoroughly, you should have a good understand of the core exercises and how to do them with proper form.

This article will explain how to put it all into action!

We found this routine from this article from SimplyShredded.com, and we liked it very much.

Go over to that article and have a look at the routine, and we also will have that routine here below, but with a slight Gone Liftin’ touch added to it…

The 12 Week Plan

Venus Factor - Weight loss for women video
No need for small talk, let’s jump right into it. This 12 week sample program is a hybrid of the routine you will find in The Ultimate Female Training Guide from SimplyShredded.com.

Some necessary, basic info about reps:

1-5 reps = STRENGTH
6-12 reps = HYPERTROPHY
12+ reps = ENDURANCE

Though kind of vague, we will go with that design for this 12 week program. The program will consist of you ladies working out 4 days a week for 12 weeks. There are no cardio guidelines in this Gone Liftin’ series, but make SURE to keep a lookout for a cardio dedicated article, very soon…

THE WORKOUT

Manipulate the weights higher and / or lower depending on the recommended rep scheme.

Also you can move the days around to fit your schedule, but make sure you’re working out 4 times a week.

Weeks 1-4

MONDAY – Upper Body 1
Bench Press – 3 sets of 12-10-8
Bent Over Row – 3 sets of 12-10-8
Shoulder Press – 3 sets of 12-10-8
Lying Tricep Extension – 3 sets of 12-10-8
Barbell Curl – 3 sets of 12-10-8

TUESDAY – Lower Body 1
Squat – 3 sets of 12-10-8
Stiff Legged Deadlift – 3 sets of 12-10-8
Leg Extension – 3 sets of 12-12-10
Leg Curls – 3 sets of 12-12-10
Standing Calf Raise – 3 sets of 12-12-12
Lying Leg Raise – 3 sets of 20-15-15
Swiss Ball Crunch – 3 sets of 20-20-20

THURSDAY – Upper Body 2
Dips – 3 sets of 10-8-10
Pull-Ups – 3 sets of 10-8-8
Lateral Raises – 3 sets of 10-10-8
Triceps Cable Pressdown – 3 sets of 10-10-10
Cable Curl – 3 sets of 8-10-12

FRIDAY – Lower Body 2
Deadlift – 3 sets of 10-10-8
Leg Press – 3 sets of 12-10-10
Lunges – 3 sets of 10-10-8
Seated Calf Raise – 3 sets of 12-12-12
Decline Crunch – 3 sets of 15-10-10
Back Extension – 3 sets of 15-12-10

Weeks 5-8

The fist 4 weeks should have built up a good foundation of base strength and technique.

In the 5-8 week block, we will be upping the weight and lowering the reps, to concentrate on strength. DON’T WORRY LADIES! This will not make you look like Arnold…

MONDAY – Upper Body 1
Bench Press – 3 sets of 8-8-6
Bent Over Row – 3 sets of 8-8-6
Shoulder Press – 3 sets of 8-6-6
Lying Tricep Extension – 3 sets of 8-8-8
Dumbbell Curl – 3 sets of 8-6-8

TUESDAY – Lower Body 1
Squat – 3 sets of 8-8-6
Stiff Legged Deadlift – 3 sets of 8-8-6
Leg Extension – 3 sets of 8-6-6
Leg Curls – 3 sets of 8-6-6
Standing Calf Raise – 3 sets of 10-10-10
Lying Leg Raise – 3 sets of 20-20-20
Swiss Ball Crunch – 3 sets of 20-20-20

THURSDAY – Upper Body 2
Dips – 3 sets of 10-10-10
Pull-Ups – 3 sets of 10-10-8
Lateral Raises – 3 sets of 8-8-6
Tricep Cable Pressdown – 3 sets of 8-6-6
Cable Curl – 3 sets of 8-6-8

FRIDAY – Lower Body 2
Deadlift – 3 sets of 8-8-6
Leg Press – 3 sets of 8-8-8
Lunges – 3 sets of 8-8-6
Seated Calf Raise – 3 sets of 10-8-6
Decline Crunch – 3 sets of 20-20-20
Back Extension – 3 sets of 15-12-12

Weeks 9-12

The last 9-12 week block will have you going significantly heavier in the weight, and even lower in the reps. Trust us, after the 12 weeks is up, you will be in completely new form, and ready for more advanced techniques and routines.

Don’t be scared or shy away from heavier weight, believe us…

MONDAY – Upper Body 1
Bench Press – 3 sets of 6-6-4
Bent Over Row – 3 sets of 6-6-6
Shoulder Press – 3 sets of 6-4-4
Lying Tricep Extension – 3 sets of 4-4-6
Barbell Curl – 3 sets of 6-6-4

TUESDAY – Lower Body 1
Squat – 3 sets of 6-4-4
Stiff Legged Deadlift – 3 sets of 6-6-4
Leg Extension – 3 sets of 6-6-4
Leg Curls – 3 sets of 6-6-4
Standing Calf Raise – 3 sets of 8-8-8
Lying Leg Raise – 3 sets of 25-25-20
Swiss Ball Crunch – 3 sets of 20-20-25

THURSDAY – Upper Body 2
Dips – 3 sets of 15-12-12
Pull-Ups – 3 sets of 12-10-10
Lateral Raises – 3 sets of 4-4-4
Triceps Cable Pressdown – 3 sets of 6-4-4
Cable Curl – 3 sets of 4-4-6

FRIDAY – Lower Body 2
Deadlift – 3 sets of 4-4-4
Leg Press – 3 sets of 6-4-4
Lunges – 3 sets of 6-6-6
Seated Calf Raise – 3 sets of 10-6-4
Decline Crunch – 3 sets of 25-25-20
Back Extension – 3 sets of 15-12-12

And we’re done!

This is a great program for beginner to intermediate levels.

Stick strong to your convictions and to the routine for 12 solid weeks, and you will see how amazingly your body will change in that 3 month span. Don’t forget to rest on Wednesdays, and if you want to throw in some cardio about 2-4 times a week, that will only help.

Stay tuned for our upcoming article on proper cardiovascular training. But for now, stick with this, and you will be a totally different person, in body AND in spirit!

On another note, definitely read more in depth The Ultimate Female Training Guide from SimplyShredded.com, as they dive much further into female fitness than just a 12 week routine.

Read our 3-part series on Female Weight Training: Part 1 and Part 2 for explanations of each of these exercises listed above.

Good luck and happy liftin’ girls…

Series Navigation<< Female Weight Training Guide – Part 2Battle Of The Sexes – Gender Specific Training >>

Lush Sleutsky

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Trying to provide the most current, accurate information. No tricks - no smoke & mirrors. We all want to learn more and more and keep progressing! There is no need for tricks or sales tactics. We want to gather, learn, share, and debate any and all fitness related info for the betterment of our minds and our bodies...

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