Composing a Workout Program for Women
Who said that women have to be weak and spend their life on the kitchen, forever cooking?
Every women needs to try her best to stay in a good shape, the same as every man does, to live more complete and happy life, to be more attractive for men and especially, for that special one in your life – your second half.
3-Day Workout Plan for Women
Since we have done the men’s workout program for beginners, we decided to be fair and compose a workout plan for women as well.
Therefore, today we will compose a big 3-Day Workout Program designed specifically for women, who practice at the gym or fitness centers, trying to lose weight for summer and become more fit and lean.
Just to be clear, the workout plan that we will be talking about calls a 3-Day Workout Plan because it designed for a 3-Day practice a week (ex. Monday, Wednesday, and Friday). Every workout you will work on specific parts of the body, so at the end of the week you will be sure to completely pump up every muscle in your body.
The program is very useful for women who are just in the beginning of their fitness journey, because you won’t overwork every workout, but evenly divide the work throughout the week to make sure every muscle in your body becomes more shaped and fit.
Also, this program will help you to look overall fit and lean, not like some bodybuilders men who work on specific muscles every time, forgetting about the rest of the body. The purpose of our 3-Day Workout Plan is to get that lean and fit body, and to improve health which is very important as well.
3-Day Workout Plan for Women – First Month
Even though the program is designed for beginners at the gym, there should not (okay, almost should not) be breaks between the sets.
You can have a break after third or fourth set of exercise just to have a sip of water! Also, drinking during the workout is another question, which we have answered for you in our article “Is drinking water during physical activities good for you?”
Women’s Workout Program for Losing Weight
If you are working out for the purpose of maximum weight loss, getting rid of “muffin top”, and just shape your body, then we have one suggestion for you. You should not drink more than 2-3 glass of water during the workout.
Why so little? The answer is easy: because during the workout your body sweats and you start losing weight. However, if you drink a lot of water during the workout, you replenish the lost water and the result in the first month of working out will be almost unnoticeable.
How to Lose Weight Quickly by Working Out
That’s why, when you limit yourself with water, your body starts using that old fat in order to replenish lost water and calories.
But overall, you should control your body yourself, felling it, and if you feel really thirsty then, of course, don’t hesitate to drink some because it might be dangerous for your health.
We hope you understood the basics of our 3-Day Workout Plan for the purpose of losing weight, and now we dive into the program itself.
Individual Workout Program for Women
Day One: Back and Chest
- Warm up: 10-15 minutes running on a treadmill, or cardio cycling. After little cardio you can do some stretching to rest a little bit;
- Bench Press: 4 sets of 15-20 reps (the weight should not be too heavy, you should be able to do more after the bench press);
The Technic of doing Bench Press:
Lie on your back, and make sure to touch the bench with your butt and shoulders. Your feet should be on the ground proportional to the bench. Your hands should completely “key” around the bar. You should keep this position during the entire set.
After you take the bar, you are in a “ready position”. Slowly put the bar down to the middle of your chest and then push it back to the ready position. Don’t forget to breathe during the set: inhale – put down the bar to the middle of your chest, exhale – push it back up.
- Bent-Over Barbell Row: 4 sets of 15-20 reps.
The Technic of Bent-Over Barbell Row:
Put the barbell down to the floor, put your feet on the same width as your shoulders, bend your knees (attention: your knees should NEVER cross farther than your toes), bend your body forward but keep your back straight (attention: your back should never be bent during this exercise), take the barbell.
After you take the barbell, pull it back up till the position where your body is straight, and barbell is right next to your knees. Take a deep breath and pull the barbell to your belly.
Attention: when you pull the barbell to your belly, try to do it completely with the muscles of your back. That means that when you pull it up, your shoulder wings should touch each other.
Workout Program for Beginners
Remember, our 3-Day Workout Program is designed for beginners. Therefore, we suggest you to start from really easy weight and then increase the weight evenly workout by workout.
Even better if you can ask a fitness-trainer to either show you how to do certain exercise, or look at the way you do it and maybe correct it and make your Technic better.
- Pull-Ups with a narrow grip: as many as you can
Technic of Pull-Ups:
Hold the crossbar with a comfortable grip (in a “key” grip). Bend your knees and cross your feet.
Try to pull up without any fast movements. Your back is straight. You should pull up till the moment when your chin touches the crossbar and then go back slowly to the “ready position”.
If there is an assisted pull up equipment is your gym, then it’s better to start from there in the beginning of your fitness journey, because Pull-Up is a very difficult exercise. However, you cannot skip Pull-Ups in your workout if you want to see good results.
- Dumbbell Flyes: 4 sets of 15-20 reps.
Technic of Dumbbell Flyes:
Lie down to the bench (35-35 degrees incline) with a Dumbbell on each hand. Lift it up, so your palms facing each other, while holding dumbbells. With an easy bend of your elbows, slowly start to bringing your hands to the sides down till complete stretch of your chest. Then bring it back to the “ready position”.
- Dumbbell Pull-Over: 4 sets of 15-20 reps.
Technic of Dumbbell Pull-Over:
Lie down on a bench (flat), as shown on the picture above, with a dumbbell on your hands. Pull your hands up above your chest, and while holding the dumbbell with both of your palms (hands straight), bring the dumbbell down behind your head. Feel the stretch in your chest muscles.
At the same time, keep your butt on the bench and try to enhance that stretching feeling in your chest muscles. Attention: keep your hands straight!
Keep it Up!
So, the first day of our 3-Day Workout Plan for Women is over. This kind of workout is enough for to work on back and chest muscles for women who just start their fitness journey at the gym. Again, be careful with the weight that you are using during the workout. Take it easy, especially in the beginning.
Later on, you will Day Second and Third on our 3-Day Program Workout for Women that want their body to be more fit and leaner. Also, take some time and read our articles on “Healthy Eating as a Lifestyle” because it’s a very important part of getting that fit body, as well.