3 Day Workout Plan for Women

workout plan for women

For girls who have just started exercising workout plans for women, the whole body can be approached more every time. In particular, this is relevant for those who are limited in time, can not train on a fixed schedule, and are forced to periodically skip classes.

Split-training should be spent mastering the basic exercises, after six months of training. But not these recommendations are not the ultimate truth. Experiment, choose the style of training in the gym, which will suit you personally. It will be much more effective to spend a month testing various training programs than to study for six months on a program that does not suit you personally.

Do I need to follow a diet?

Be sure to pay attention to nutrition. If you have extra weight – eat right, reduce the number of calories. If on the contrary, you need to build muscle, – increase calories. In any case, as sources of proteins, fats, carbohydrates, choose healthy food.

For girls, this is especially true, as the female body is easier than the male stores fat and more difficult to build muscle. This is primarily due to the different levels of hormones – testosterone and estrogen. In order to achieve muscle relief (ie, the minimum content of subcutaneous fat), you must first monitor the diet.

How often to train?

The most common and convenient option – classes in the gym 3 times a week. Make the program in such a way that between training was 1 day of rest. If it does not work out, you do not need to skip training, but do not do 2 and 3 days in a row too often. Muscles need to rest and recover. Training 5 days a week is possible if you have enough experience, or the trainings themselves are not very voluminous. A three-day program is enough for beginners.

If you lose weight (or exercise for the relief of muscles), then you can spend cardio on the days of rest – running, an ellipse, a bicycle, etc.

workout plans for women
Workout for women

Cardio for fat burning and losing weight

Number of repetitions and approaches

Exercise for 12-15 repetitions in 3 approaches, not counting warm-up for workout plan for women. If you are training on relief and weight loss, increase the number of repetitions and use a smaller working weight. If you build muscle mass – on the contrary, fewer repetitions and more weight gain.

Rest between exercises

For girls, the main task when training workout plan for women is weight loss, the most suitable rest is 40-60 seconds between the approaches and 90 seconds between exercises. To build muscle mass, you need to rest 60-90 seconds between sets and 2-2.5 minutes between exercises.

An optimum number of repetitions and rest time between approaches for muscle growth.

work out plans for womenWomen’s exercise to pump biceps

Warm-up and stretching

The warm-up should be done and include in it 7-10 minutes of jogging/jumping rope, basic exercises – Squats, Pushups, Pulling (or training “7 minutes”).

Stretching can be given attention at the end of the workout.

The program can be prepared by training on Monday, Wednesday, and Friday, but you can practice on any convenient day (not forgetting one day of rest between training sessions).

Classes 3 times a week, 3-4 sets of 15-18 repetitions, weight take depending on your own weight and training, if you are a beginner, weight is better to take a little or consult a trainer. Rest between exercises 1-1,5 minutes, between approaches of 40 seconds.

3-day workout plan for women

1 day

  • Cardio up to 30 minutes, warm-up.
  • Hyperextension,
  • Squat with a barbell (first approach with an empty neck) or in a Smith simulator.
  • Falls “scissors” with dumbbells (or pancakes),
  • Breeding the legs in the simulator,
  • Reduction of legs in the simulator,
  • Bending legs in the simulator, lying on his stomach,
  • Extension of legs sitting,
  • The traction of the horizontal block on the shoulders,
  • The traction of the horizontal block to the chest,
  • Twisting on the press in the slope,
  • Cardio 10-15 minutes,
  • Stretching for 5 minutes.

The bench press

2 day

  • Any cardio up to 30 minutes.
  • A squat with dumbbells.
  • Falls with pancakes (or dumbbells),
  • Pressing his feet with a vertical platform,
  • The thrust of the upper block behind the head,
  • Raising hands with dumbbells while standing,
  • Press dumbbells with support on a bench,
  • Push-up in the graviton,
  • Raising the legs is vertical,
  • Twisting,
  • Cardio 10 minutes,
  • Stretching for 5 minutes.
workout plans for women at home
The bench press

2 day

  • Any cardio up to 30 minutes.
  • Hyperextension.
  • A squat with dumbbells.
  • Falls with pancakes (or dumbbells),
  • Pressing his feet with a vertical platform,
  • Thrust of the upper block behind the head,
  • Raising hands with dumbbells while standing,
  • Press dumbbells with a support on a bench,
  • Push-up in the graviton,
  • Raising the legs is vertical,
  • Twisting,
  • Cardio 10 minutes,
  • Stretching for 5 minutes.
workout plan for women
Women’s workout

3 day

  • Cardio up to 30 minutes,
  • Hyperextension with burdening,
  • Squat with a dumbbell,
  • Reverse attacks in the simulator Smith,
  • Romanian deadlift,
  • Lifting dumbbells to the biceps,
  • The traction of the upper block to the chest,
  • Pulling up a wide grip,
  • Pulling the legs in the vise,
  • Twisting on the press,
  • Cardio up to 15 minutes,
  • Stretching for 5 minutes.