Scribd
Upload
73 views1 page

4 Week Beginner Workout Routine For Women: The Tools You Need To Build The Body You Want

This document provides a 4-week beginner workout routine for women that includes exercises and sets/reps for each day of the week. The goal is to build muscle, burn fat and boost health. It includes exercises that work the entire body like squats, pushups, rows, and includes a progression in sets and reps over the 4 weeks.

Uploaded by

BikramMuduli
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
73 views1 page

4 Week Beginner Workout Routine For Women: The Tools You Need To Build The Body You Want

This document provides a 4-week beginner workout routine for women that includes exercises and sets/reps for each day of the week. The goal is to build muscle, burn fat and boost health. It includes exercises that work the entire body like squats, pushups, rows, and includes a progression in sets and reps over the 4 weeks.

Uploaded by

BikramMuduli
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

THE TOOLS YOU NEED TO BUILD

THE BODY YOU WANT ®

Store Workouts Diet Plans Expert Guides Videos Tools

4 WEEK BEGINNER WORKOUT ROUTINE


FOR WOMEN
Add muscle, burn fat, and boost your overall
health with this 4-week full-body beginner’s Main Goal: Build Muscle Time Per Workout: 45-60 Mins
workout routine designed specifically for
Training Level: Beginner Equipment: Bands, Barbell,
women.
Program Duration: 4 Weeks Cables, Dumbbells, Machines
Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 3 Days Author: Mike Wines
workouts/4-week-beginner-workout-for-women

Monday
Exercise Week 1 Week 2 Week 3 Week 4
Superset

Goblet Squat 3x8 3x8 4x8 4x8

Half Turkish Get Up 3 x 3 / Side 3 x 3 / Side 4 x 3 / Side 4 x 3 / Side

Superset
Eccentric Push Up 3x5-6 3x5-6 3x5-6 3x5-6

DB Row 3 x 8 - 10 3 x 8 - 10 3 x 8 - 10 3 x 8 - 10

Triset

Barbell Glute Bridge 2 x 10 - 12 2 x 10 - 12 2 x 10 - 12 2 x 10 - 12

Dumbbell Reverse Lunge 2 x 8 / Leg 2 x 8 / Leg 2 x 8 / Leg 2 x 8 / Leg

Half-Kneeling Cable Chop 2 x 5 / Side 2 x 5 / Side 2 x 5 / Side 2 x 5 / Side

Wednesday
Exercise Week 1 Week 2 Week 3 Week 4
Superset

Dumbbell Bench Press 3x6-8 3x6-8 3x6-8 3x6-8

Band Pull Apart 3 x 10 3 x 10 3 x 10 3 x 10

Superset

Band Assisted Chin Up


3x4-6 3x4-6 3x4-6 3x4-6
(Machine Assisted is OK)

Cable Pullthrough 3 x 12 3 x 12 3 x 12 3 x 12

Triset

Half Kneeling Vertical


2x8 2x8 3x8 3x8
Pallof Press

Dumbbell Goblet
2 x 8 / Side 2 x 8 / Side 3 x 8 / Side 3 x 8 / Side
Lateral Lunge

Half Kneeling Facepull 2 x 12 2 x 12 3 x 12 3 x 12

Friday
Exercise Week 1 Week 2 Week 3 Week 4
Superset

Sumo Deadlift 4x4 4x5 5x4 5x5

Bench T - Spine
4x4 4x5 5x4 5x5
Mobilization

Superset

Counterbalanced Single
3 x 6 / Leg 3 x 6 / Leg 3 x 7 / Leg 3 x 7 / Leg
Leg Squat to Bench

Inverted Row 3 x 8 - 10 3 x 8 - 10 3 x 8 - 10 3 x 8 - 10

Triset

Incline Push Up 2x6-8 2x6-8 2x6-8 2x6-8

Seated Leg Curl 2 x 10 - 12 2 x 10 - 12 2 x 10 - 12 2 x 10 - 12

Side Plank w/ Reach 2 x 4 - 6 / Side 2 x 4 - 6 / Side 2 x 4 - 6 / Side 2 x 4 - 6 / Side

MUSCLEANDSTRENGTH.COM

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy