| Exercise routines for women can be targeted for | | | | -Chest Workout Routines for Power |
| different goals such as losing body fat, gaining strength, | | | | To gain power you need to perform the movement |
| building muscle size, or gaining power. And from that | | | | as fast and as safe as possible, and power is different |
| point, you choose the appropriate exercises to reach | | | | than gaining strength. For gaining power you need to |
| that goal. | | | | perform plyometric or explosive movements. Let me |
| I will explain to you the appropriate parameters for | | | | provide you with an example... |
| each goal; that way, you will have better and faster | | | | Explosive Push ups: |
| results to accomplish your goal. | | | | Push up forcefully where you can clap your hands |
| Women's Exercise Routines for Building Strength | | | | before landing with your hands to descend so you can |
| For women to build primarily strength, here is an | | | | perform the next repetition. |
| example of a routine that is targeting one body part or | | | | Sets: 4-8 Repetitions: 3-8 Rest Intervals: 60-120 |
| one muscle. | | | | seconds |
| -Chest Workout Routine for Strength: | | | | Women's Exercise Routines for Building Muscle / |
| Exercise 1-Dumbbells Bench Presses | | | | Hypertrophy |
| Sets: 4-7 Repetitions: 3-7 Rest Intervals: 90-120 | | | | Rowing Movement |
| seconds | | | | For rowing movements you can use cable machines, |
| Exercise 2- Dumbbells Incline Bench Presses | | | | dumbbell rows, bend-over barbell rows, or tube rowing |
| Sets: 4-7 Repetitions: 3-7 Rest Intervals: 90-120 | | | | exercise. |
| seconds | | | | Sets: 3-5 Repetitions: 7-12 Rest Intervals: 60-90 |
| -Leg Workout Routine for Weight Loss | | | | seconds |
| Note: For weight loss you need to add cardiovascular | | | | Exercise Routines for Women should be designed |
| aerobic training on top of the exercise routine to make | | | | carefully and not be done randomly. That way you will |
| the weight loss more effective. | | | | maximize your workout results. |
| Exercise 1- Body weight Squats | | | | In order to do that, you should ask yourself what is my |
| Sets: 2-3 Repetitions: 15-20 Rest Intervals: 60-90 | | | | goal or the purpose of performing a workout routine |
| seconds | | | | today or for the next month? Is it gaining strength so I |
| Exercise 2- Step Ups | | | | can be able to perform chin-ups, or is it weight loss so I |
| Sets: 2-3 Repetitions: 15-20 Rest Intervals: 60-90 | | | | can lose body fat and improve my overall lean body |
| seconds | | | | composition? |