So you have been going to the gym for over a year now and are satisfied with your results but feel like you need more of a challenge from your workouts?! Look no further. This weight training program for women is designed to push you to the limit and break through the infamous “wall” to get you the results you have been working so hard for. This workout plan for women consists of 5 days of intense exercise. There are 2 cardio days, an upper body day, a core day, and a lower body day. There are also 2 rest days as well so make sure that you take them. Your body grows, recovers, and repairs on your “off” days, so not taking them could hurt your results. Each weight lifting exercise has a video clip attached that will show you how to do each exercise. This weight training program for women will help you shed lots of calories and thus, fat, as well as add strength and muscle tone to your muscles.
Make sure you are eating properly both throughout the day as well as -pre and -post workout nutrition. Without a proper diet, exercise can only do so much.
If you have any questions at all regarding this this womens workout plan, please don’t hesitate to send an email to phenom.fitness.and.health@gmail.com
Check out the advanced workout regimen for women listed below
Monday – Cardio Day
| Exercise | Number sets | Number reps | Rest |
| 5 minute warm-up on elliptical | 1 | – | – |
| 10 minutes on elliptical | 1 | – | – |
| 10 minutes on stationary bike | 1 | – | – |
| 10 minutes on stair master | 1 | – | – |
| 10 minute jog on treadmill | 1 | – | – |
| 5 minute cool-down | 1 | – | – |
Tuesday: Upper Body
| Exercise | Number sets | Number reps | Rest |
| 5 minute warm-up on treadmill (speed walk to light jog just to get the blood flowing | 1 | – | – |
| Perform the next 8 exercises listed below in a circuit. What this means is that you will do all 8 exercises in succession without taking a break. For example, you will start with dumbbell bench press and then without taking a break, go directly to lat pull-downs and without taking a break, directly to incline dumbbell press, etc. until you finish all 8 exercises. After you finish all 8 exercises, take a 2 minute break and repeat the circuit of 8 exercises an additional time. You will do a total of 3 circuits so you will complete one circuit, take a 2 minute break, complete another circuit, take a 2 minute break, and then complete the circuit one last time for a total of 3 circuits to conclude the workout. | – | – | – |
| Dumbbell Bench Press | 3 sets | 12 reps | None |
| Lat Pull-Down | 3 sets | 12 reps | None |
| Incline Dumbbell Press | 3 sets | 12 reps | None |
| Seated Rows | 3 sets | 12 reps | None |
| Triceps Push-downs (rope) | 3 sets | 12 reps | None |
| Front Raises | 3 sets | 12 reps | None |
| Dumbbell Bicep Curls | 3 sets | 12 reps | None |
| 3 sets | 12 reps | None |
Wednesday: Rest
Thursday: Lower Body
| Exercise | Number sets | Number reps | Rest |
| 5 minute warm-up on treadmill | 1 | – | – |
| Leg Press | 3 | 12 reps | 45 second rest |
| Stiff Leg Deadlift | 3 | 12 reps | 45 second rest |
| Dumbbell Squats | 3 | 12 reps | 45 second rest |
| Split Squats | 3 | 12 reps | 45 second rest |
| Dumbbell Step-ups | 3 | 12 reps | 45 second rest |
| Calf Raises | 3 | 12 reps | 45 second rest |
Friday: Cardio
| Exercise | Number sets | Number reps | Rest |
| 5 minute warm-up on elliptical | 1 | – | – |
| 10 minutes on elliptical | 1 | – | – |
| 10 minutes on stationary bike | 1 | – | – |
| 10 minutes on stair master | 1 | – | – |
| 10 minute jog on treadmill | 1 | – | – |
| 5 minute cool-down | 1 | – | – |
Saturday: Core Workout
– For this workout day, watch the My Phenom Fitness ab workout video linked below for the workout. I also wrote out the workout underneath the link so that it is easy to follow along.
The Ab Workout Video In Written Form:
Superset 1 (For this superset, there will be 2 ab exercises. You are to complete these abdominal exercises back to back with no rest in-between. After completing the 2 abs exercises, take a 30 second rest and repeat the core exercises again. You will be completing a total of 3 sets)
– Box Climbers – 12-15 reps
– Balanced Ball Tosses – 25 reps
Superset 2 (For this superset, there will be 2 ab exercises. You are to complete these abdominal exercises back to back with no rest in-between. After completing the 2 abs exercises, take a 30 second rest and repeat the core exercises again. You will be completing a total of 3 sets)
– Medicine Ball Climber + Jumps – 15 reps
– Leg Up Crunches – 10-12 reps
Superset 3 (For this superset, there will be 2 ab exercises. You are to complete these abdominal exercises back to back with no rest in-between. After completing the 2 abs exercises, take a 30 second rest and repeat the core exercises again. You will be completing a total of 3 sets)
– Lower Back Crunch and Hold – 6 reps of 5 second holds
– Physio Ball Plank – 30 seconds
Superset 4 (For this superset, there will be 2 ab exercises. You are to complete these abdominal exercises back to back with no rest in-between. After completing the 2 abs exercises, take a 30 second rest and repeat the core exercises again. You will be completing a total of 3 sets)
– Medicine Ball Globetrotters – 12-15 reps
– Medicine Ball Sit-ups – 12-15 reps
Superset 5 (For this last superset, you will be completing a series of ab exercises with no rest between abdominal exercises. You will only complete one set through of this superset)
– Plank Jumps – 10 reps
– Mountain Climbers – 10 reps
– Plank Leg Raise -10 reps
– Elbow Plank Climbers – 10 reps (each side for a total of 20 reps)
Sunday: Rest
And that completes the advanced weight training workout for women!
Original article and pictures take www.myphenomfitness.com site
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