Ready for a workout routine that will challenge you but not take all day to complete?

No more hours in the gym to get the body you want.

Workout Routine For Women

This routine is simple, each set will have 20 reps and is so effective you will notice a difference in just 4 weeks.

Mix some cardio into the mix and replace some of your carbohydrate intake with some lean protein and you have yourself a recipe for the beach body you want.

Workout Schedule

• Monday – Chest, Back, Abs
• Tuesday – Off
• Wednesday – Legs and Butt
• Thursday – Off
• Friday – Shoulders and Arms

Once you have your baseline down, you can to ensure that you progressively overload each time.

Progressive overload is when you strive to achieve one more rep to an exercise or add weight to an exercise each time you step into the gym.

Cardio Schedule

There is no special cardio schedule I want you to do, although I do want you to perform some sort of cardio.

I want you to find an activity (note I said activity, not just equipment) that you enjoy doing and use that as cardio.

Enjoy hiking? Take some time to go hiking during the weekend or whenever you have some time off.

• Sunday – Off*

Off* – Just because you aren’t at the gym doesn’t mean you can’t go enjoy life. Pick up a sport, walk around with a friend, or just go outside and be active.

Workout Routine

Chest, Back, Abs Exercise Sets Reps Incline Dumbbell Bench Press 2 20 Pec Dec (Flys) 2 20 Machine Chest Press 2 20 Wide Grip Lat Pull Downs 2 20 Your Choice of Back Machine 2 20 Cable Crunches 2 20 Side Planks 2 ALAP

 

Legs and Butt Exercise Sets Reps Goblet Squats 2 20 Walking Dumbbell Lunges 2 20 Stiff Leg Dumbbell Deadlifts 2 20 Seated Calf Raises 2 20 Standing Calf Raises 2 20 Reverse Hyper Extensions 2 20 Glute Bridge 2 20