Bodybuilding Workouts

Workouts For Women – Which Are The Best Workouts?

Workouts For Women

For all the women out there who want to look good and feel fit, here are two fantastic workouts for women. These workout routines have been designed keeping in mind the unique needs of the female body. Both are ideal workouts for women at home without having to go to a gym.

Try these simple workout plans for women and see the difference within weeks as your body feels stronger and your muscles become firmer. Try both of them, and then choose the one you feel most comfortable with.

Workouts for women at home

Here is a simple 7 minute workout routine which you can do any time you’re free. Complete one round and take a break of 60-90 seconds, then do a couple more.

Do this workout for women 2-3 times a week on non-consecutive days.

7 minute workout plan for women

Workouts for women

This 7 minute workout plan for women is both easy and fun to do. Doing this workout routine consistently will build up your muscles and leave you feeling fit and flexible. Combine your 7 minute workout routine with the right diet to achieve a slim, fit and supple figure.

1.Over head squat:

These exercises target your core, upper back, and legs.

  • Stand with your feet shoulder-width apart and with your toes turned outward.
  • Raise your arms above your head shoulder-width apart. To help you keep your arms in position, you can try gripping a rolled up towel.
  • Squat as far as you can without letting your knees jut out in front of your toes.
  • Repeat 10-15 times.

2.Superman extensions:

These also target your core, lower back, and glutes

  • Lie down with your face to the ground and with your arms streched in front of you. Keep your elbows slightly bent.
  • Now raise your arms, legs and torso off the floor.
  • Hold the position as you bring your arms forward.
  • Repeat 10-15 times.

3.Scissor lunges:

This is an exercise routine for the lower body.

  • Stand with your feet apart and your hands interlocked behind your head.
  • Bring your left foot forward till your right knee almost touches the ground.
  • Then jump explosively and make a scissoring motion with both legs in the air.
  • Land with your right foot forward and your left knee touching the ground and repeat 3-4 times.

Gym workouts for women

4.Bird /dog:

This workout for women is designed to strengthen your core and lower body

  • Stand with your right foot raised a few inches off the ground and behind you, keeping your arms to your sides.
  • Now, raise your right leg off the ground and bring your left hand forward in such a way that your leg, hand and body are parallel to the ground.
  • Repeat with your left leg and the opposite hand.
  • Do this 5-6 times.

5.Mountain climb:

Target muscles: core and upper body

  • Form a plank with your body, with hands directly below your shoulders and feet together.
  • Bring your left leg forward towards your chest. Keep your stomach pulled in and your back straight.
  • Do the same with your right leg. Repeat 20-30 times.

6.Squat thrusts:

These are for your core and leg muscles.

  • Stand with feet together and arms to your sides.
  • Squat down and place your palms flat to the ground.
  • With your palms for support kick your legs backward and land in a plank position.
  • Jump back to the squatting pose. Repeat 10-15 times.

7.Pike walk/push-up:

These are workout routines for your core and upper body.

  • Bend over till your palms are on the ground in front of your feet.
  • Walk your palms forward and come to rest in a plank position.
  • Do a push-up.
  • With your hands in the same position, walk till you reach the starting pose.
  • Repeat 5-6 times

These gym workouts for women may be a bit tough in the begining, so take it
slow. Take your time getting comfortable with each excercise before you try doing it within the given 7 minute period.

Simple workout plans for women

workout plans for women

This is another set of routines that make up a great workout for women. The main idea of this workout routine is that you don’t need any fancy gym equipment to be fit. All you’ll need is your own body and the determination to do what it takes to get the perfect figure.

This is a complete head to toe workout routine. Do this twice to three times a week, with a break of one to two days in between.

Here are 5 simple steps to a strong, sexy and supple body.

The 5 step workout for
women at home


Step 1: Chair Pose Squat

This workout plan for women helps make your upper body, core, and lower body stronger.

  • Stand with your feet shoulder-width apart and hands to your side.
  • Squat till your thighs are parallel to the ground and it appears as though you are sitting on a chair.
  • Go back to the starting pose and repeat 8- 10 times

Step 2: Rock ‘n Roll Core

  • Get into the plank position with your forearms flat on the ground.
  • Without changing the position of your arms, twist your body to the left.
  • Do the same on your right.
  • Repeat 8-10 times

Step 3: Front lunges

  • Stand with your feet shoulder-width apart and hands to your side.
  • Lunge forward with your left foot till your right knee is almost on the ground.
  • Repeat it on your right.
  • Do this 8-10 times.

Step 4: Push-ups

  • Start from a plank position and lower your body till you are just above the ground.
  • Raise yourself using only your hands.
  • Repeat 8-10 times.

Step 5: Squat and jump

  • Stand with feet wide apart and toes pointing out.
  • Squat with your thighs parallel to the ground and low enough that you can touch the ground with your hands.
  • Now jump up explosively with your arms reaching skyward.
  • Repeat 8-10 times.

A good muscle gaining program for men and women alike is Jason Ferruggia’s Renegade Strength Club which helps build muscles fast. You can learn more about it here, or order a trial subscription from the official website at this link:

Try Renegade Strength Club for yourself from the official website.
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Effective Bodybuilding Workouts

5 Effective Bodybuilding Workouts

5 Effective Bodybuilding Workouts – Pick A Workout, Pack On Muscle

If you’re serious about packing on muscle, pick a workout that’ll help you do it.

To gain muscle, you need to pick the right training program. Effective bodybuilding workouts make the difference between effortlessly reaching your ideal physique – and failing miserably as you suffer and struggle to gain muscle.

There are different kinds of bodybuilding workouts to suit every preference and need. The challenge is in selecting the one that’s right for you. A program that is based on principles of muscle building will deliver better results than one which isn’t.

So read about these 5 effective bodybuilding workouts and see which one suits you best.

1. The 5 x 5 Program


Skinny Guy Workout Plan

One of the most effective bodybuilding workouts is the five by five program. This method of muscle building is based on 3 main exercises that are designed to build major muscle groups of your body. Each exercise is done for 5 sets of 5 reps each. If you want to, you can top this off by a few isolated sets of other exercises, though it isn’t part of the workout.


You’ll exercise more frequently with the 5-by-5 program and because the workout effectively engages the major muscle groups, your body will release more testosterone which helps bulk up faster. Expect to feel hungrier as you follow this workout program since it is extremely intense and burns calories.


A major limitation of the 5-by-5 program is that it isn’t suitable for beginners. Without experience, there’s a danger that you’ll overtrain and injure yourself. If you’ve been bodybuilding for around 6 months, then your body will be ready to take the stress of this effective bodybuilding workout.

Another disadvantage is that since this workout involves lifting heavy weights thrice in a week, you can’t combine it with any other sports training or athletics. This is only suitable for those who don’t plan any other exercise than this 5 by 5 workout.


  • Barbell Squats
  • Barbell Bench Press
  • Bent Over Barbell Rows
  • Pull ups
  • Side Lateral Raise
  • Sit ups

Various other combinations of exercises are also possible with this effective bodybuilding workout.


2. German Volume Training


Skinny Guy Workout Plans - Bodybuilding Diet

The next of 5 effective bodybuilding workouts is German Volume Training, which is similar to the 5 by 5 program but with a higher rep range (10 per set). The workout is structured to focus on 2 muscle groups every day, alternating every 3 days.


For experienced bodybuilders, the German Volume Training lets you build muscle mass very rapidly, provided you combine it with a bodybuilding protein diet. If you ignore your diet as you follow this plan, you’ll burn out quickly. For the best results, eat a high calorie diet.


This workout is also intense, leaving little room for any other exercises or sports training. Essentially, you’ll give up everything else you’re doing for bodybuilding to concentrate on this workout. You also need time to relax and recover from the sessions.

Another disadvantage is that this isn’t the best strength development program. Pure strength training is rooted in lower rep routines, while this one pushes you to a higher rep range.


  • Dumbbell Bench Press
  • Bent Over Barbell Row
  • Butterfly
  • Incline Bench Pull
  • Pick one compound exercise for each muscle group. 
  • Hit this hard with 10 sets of 10 reps each. 
  • Additional isolated exercises are optional. 
  • Keep the pace hectic by resting no more than 60 to 90 seconds. 
  • Due to the high reps, use a lower weight load for exercises. 
  • Take one day off in between workouts, and rest completely over weekends.


3. FST-7 Bodybuilding Program

Skinny Guy Workout Plans - Get Psyched Up

The next effective bodybuilding workout is FST-7. It is refreshingly different from other programs in not recommending specific exercises but instead offering guidelines. FST-7, short for fascial stretch training, aims to put stress upon fascia which encloses muscle fibers to promote muscle gain.

FST-7 workouts are effective because they boost delivery of aminoacids, minerals and oxygen to the muscle groups being exercised. 7 sets of 15 reps each for each muscle group ensures bulking up quickly. Breaks between sets are short, at 30 seconds or less. Weights used are lesser than with other workouts because of the higher reps.


The benefits of these effective bodybuilding workouts include flexibility with exercises and the option to focus on body parts you want to build up. Another advantage is that the higher reps speed up metabolic rate significantly which helps weight loss and muscle gain. As with any other workout, what you eat helps determine the effectiveness of this workout.


The biggest disadvantage with this otherwise effective bodybuilding workout is that you may struggle with recovery and therefore work out less often. But if you persist, you’ll find your body quickly accomodates to this routine.

Expect more soreness than with other exercise programs and adjust your schedule to prevent injuries.


  • Barbell Curl
  • Hammer Curl
  • Standing Biceps Cable Curl
  • Close Grip Barbell Bench Press
  • Seated Triceps Press
  • Overhead Triceps Extension
  • Seated Calf Raise
  • Standing Calf Raise


4. Split Training

Skinny Guy Workout Plans - Stick It Out

A fourth effective bodybuilding workout is a split upper/lower training program, performed on a 2 on – 1 off schedule. Each muscle group is exercised two times in a week.


This is a good choice for beginner weight lifters who want to build muscle mass. What makes it an effective bodybuilding workout is that you’ll get enough rest which is less stressful. Even for advanced bodybuilders, the total sets can be increased allowing for muscle gain.


There are few drawbacks to this nice and effective bodybuilding workout. It is adaptable to different schedules and requirements, with the only deterrent being that you only exercise 4 days in a week.


The split training workout is versatile and you can carry it out using different exercise combinations.

  • Barbell Squat
  • Dumbbell Lunges
  • Leg Extensions
  • Lying Leg Curls
  • Standing Calf Raise
  • Hanging Leg Raise
  • Dumbbell Bench Press
  • Bent Over Barbell Rows


5. Whole Body Workouts

Skinny Guy Workout Plan - Muscle Gain Equipment

The final pick of effective bodybuilding workouts is the full-body workout, which exercises all major body muscle groups with 3 exercises of your choice. You’ll do one exercise each for your quads, hamstrings, chest, back and shoulders.


Suitable for beginners, if they start with fewer reps and work their way up. Even advanced bodybuilders will find it good to gain muscle. Various combinations of exercises are possible, which gives variety and progress.


Because it exercises the whole body, this effective bodybuilding workout isn’t ideal to develop a certain part of your body. Such specialization workouts demand a different routine, and fitting it alongside a whole body workout can be difficult.


A good routine for this effective bodybuilding workout involves these exercises interspersed with 60 to 90 seconds of rest between sets.

  • Barbell Squat
  • Dumbbell Bench Press
  • Bent Over Barbell Row
  • Seated Barbell Military Press
  • Barbell Curl
  • Seated Triceps Press
  • Seated Calf Raise

So there you have a choice between 5 effective bodybuilding workouts. You can switch between them until you find your ideal program.

Whichever choice you make, be sure to combine it with a healthy bodybuilding protein diet and adequate rest periods for the best muscle gain outcome.

Learn more about Renegade Strength Club from this detailed Renegade Strength Club review – click here.

Try Renegade Strength Club for yourself from the official website.
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Skinny Guy Workout Plan

How I Went From a Skinny Guy Wanting To Build Muscle To ‘Fit, Strong and Muscular’ In Just 30 Days – By Following a ‘Secret’ Bodybuilding System!

Click here to join Renegade Strength Club now*

Skinny Guy Workout Plan - Renegade Strength Club Reviews


Like most skinny guys who want to build muscle, I’m a ‘hard gainer’ or ectomorph.

Y’know, I have the thin, fragile body type which seems a far cry from the muscular hulks who span the cover page of bodybuilding magazines or adorn the homepages of muscle gaining websites.

Skinny Guy Workout Plan - Bullworker ad
If you remember or can relate to this ad for an Atlas “bull worker” muscle building machine, then you’ll know exactly what I mean.

Especially this cartoon strip of a bully kicking sand in the face of a wimpy looking guy who’s at the beach with his girl. I’d see it in every comic book I read – and each time, it made me cringe!

Skinny Guy Workout Plan - Bullworker ad
An Adonis-like body always seems like a remote dream – no matter how hard I worked out or trained, no matter how many supplements I took or diets I tried.

Muscle never seems to stick on to my bones.

And then, everything magically changed… once I realized the bodybuilding mistakes I had been making, and followed a proven muscle gaining SYSTEM with this skinny guy workout plan.

This story is about exactly what I did for 30 days to put on muscle like never before and get fit, strong and heavier.

A Word of Introduction About Bodybuilding

Skinny Guy Workout Plan - Weight Lifting

Before I get started, let me bust some muscle gaining myths…

  • Bodybuilding for hardgainers is NOT EASY. In fact, if you’re an ectomorph (a.k.a. skinny guy!) like me, you’ll have to work harder and accept a lesser result than others. That’s just how it is.
  • Muscle gaining takes discipline and consistency. If you can’t (or won’t) put in the effort daily for 30 days to workout for atleast half an hour, forget about bodybuilding.
  • It isn’t magic or wishful thinking that’ll bulk you up. It’s just pumping iron, lifting weights, doing push-ups, and following a simple workout schedule. No frills and fancies. No costly gym equipment or memberships necessary.
  • What you eat matters just as much as how hard you exercise. Unless you learn what to eat and when, you can pump dumbbells or do squats till your muscles burn – and have nothing to show for it in the end.
  • Bodybuilding is as much mental as it is physical. You need the right attitude, determination and discipline to succeed at putting on more muscle. Working on your mind while you train your body is critical to success.

Ok, with those general points out of the way, let’s begin.

1. Choose Your Guide


Skinny Guy Workout Plan - Choose Muscle Gaining Program

Like you, I too have struggled to gain muscle for several years. I have tried one system after another. None of them worked.

Ok, so a few did work in the short term. But the gains quickly peaked. Beyond that point, it hardly mattered how much harder or longer I exercised. Nothing happened.

When I started following Jason Ferruggia‘s bodybuilding program, I didn’t expect anything to be different.

But it was.

By starting out explaining what a ‘hard gainer’ (ectomorph) was, and why we have so much trouble gaining muscle, Jason set the tone for HOW I would follow the exercise routine recommended in Renegade Strength Club.

And that helped stick with the skinny guy workout plan!

When you understand what’s going on with your body as you work out, and realize why each component of a bodybuilding program is important, you’re more likely to follow the advice more closely.

That’s why, with MGS 2.0, I didn’t question or hack the system. I just followed it. And that’s also the reason why it worked out so well.

You don’t necessarily have to follow Jason Ferruggia’s program. Pick any of the others, if you like. There are some nice ones reviewed here at ‘Bodybuilding Reviews‘.

Once you’ve chosen your muscle building guide, FOLLOW IT.

2. Pick Your Program


Skinny Guy Workout Plan - Muscle Gaining Program

No, it’s not the same thing as choosing your guide.

You see, most guides, trainers and fitness coaches have tailored workout routines for different kinds of people.

Some may be serious bodybuilders who plan to compete in shows. Others may just want to exercise for fitness. A few may need to bulk up for health reasons.

Each kind of bodybuilder has a different set of requirements.

And skinny guy workout programs can be designed to specifically meet those needs.

That’s why you should take the time to pick a program that’s right for you.

  • Think about why you’re working out.
  • Decide your own goals and end-points.
  • See if a program will be suitable to your physical capabilities.
  • Check if you have access to any special equipment or resources that are needed.

Then pick your bodybuilding program. Unless your proposed exercise plan is one you can get excited about and embrace wholeheartedly, trust me… you won’t stick with it for 30 days (or more).

3. Buy Your Equipment


Skinny Guy Workout Plan - Muscle Gain Equipment

Not all exercise workouts require costly or specialized equipment. But almost every muscle gaining program involves lifting weights and doing certain exercises.

You can make do with household items for most exercises. Any heavy piece of metal, like a flat iron or pipe, can serve as weights. A doorway with a horizontal frame can become your pull-up crossbar. And there’s nothing wrong with doing push-ups on the floor or using a couch or chair as an exercise strut.

But sometimes, it can be a smart investment to buy some exercise equipment.

I bought a pair of dumbbells with detachable weights of 1 kg. each. It was very reasonably priced, at around $3 per kilogram.

The advantage with buying weights is that it was comfortable to lift them, and I could make more precise adjustments as I progressed through my program and gained muscle.

One reason I liked Jason Ferruggia’s ‘Renegade Strength Club’ guide is that it offered multiple options as alternatives for a skinny guy workout plan.

If you want to do an exercise or workout, Jason suggests various ideas – buying equipment, re-purposing something around the house, or even doing an equivalent exercise without using equipment at all.

That’s nice. It lets you tailor a exercise routine to your circumstances. After all, not everyone is looking to spend a small fortune on bodybuilding!

Where to get your exercise equipment?

Skinny Guy Workout Plan - Where To Buy Muscle Gaining Equipment

The best bet is to visit a sports store near home. Most shops have expert salespeople who can guide you to making the right choice.

If that isn’t an option, you can order gym equipment online and have it delivered to your home.

Of course, if you have access (and a budget!), you could sign up for a gym membership where you’ll have a range of machines and weights to use.

4. Decide Your Workout Schedule


Skinny Guy Workout Plan

Remember what I said about discipline being most important to achieve your bodybuilding goals?

Well, it begins by setting yourself a routine which is convenient and comfortable, fits into your regular daily activity schedule. Otherwise, if you have to struggle and suffer to find time to exercise, you’ll be tempted to give up soon.

So the first thing is to decide WHEN you’re going to exercise.

There’s advantages in doing your workout early in the morning. And later in the evening. And any time in between.

In other words, it doesn’t quite matter!

Just make sure you get it done. At the same time every day. So you’ll establish a routine.

Personally, given my work day, it made more sense to exercise in the evening (around 5 p.m.). So I’ll drink a cup of coffee at five ‘o’ clock and exercise for the next 45 minutes.

Jason Ferruggia himself works out in the mornings, soon after waking up. Your preference is what matters.

Once you’ve assigned time out of your daily cycle for exercise, it’s time to formulate your skinny guy workout routine – what exercises you’ll do, how long you’ll do each one for, what sequence will you follow, and how long you’ll rest in between sets.

My Bodybuilding Skinny Guy Workout Plan


Skinny Guy Workout Plans

I promised to outline exactly what workout pattern I followed to gain muscle in 30 days following the Renegade Strength Club 2.0 program – and I will.

Here is a brief outline of my exercise regimen. If you don’t know what a particular exercise is, don’t worry. I didn’t either. And no guide will explain everything fully.

The good news is that there are countless YouTube video tutorials that explain each exercise with live demonstrations.

Just watch them for a few minutes, listen to the trainer explain the vital points to follow, and then go ahead and do the exercise.


I start my workout with a set of 6 warm-up exercises. I do each one for 8 ‘reps’ (repetitions) using a 2.5 kg dumbbell, taking short 10-30 second breaks in between.

Warming Up

  • Warm up exercise #1: Lateral dumbbell raise
  • Warm up exercise #2: Bent over lateral raise
  • Warm up exercise #3: Bent over Y-raise
  • Warm up exercise #4: Shrug
  • Warm up exercise #5: Dumbbell front raise
  • Warm up exercise #6: External rotation lying on side

This will typically take 10 to 12 minutes, after which the regular workout begins.

Renegade Strength Club Workout Exercises

  • 1. Bodyweight Prisoner Squat: 8-10 reps, 3 sets
  • 2. Bench Press: 7-8 reps, 3 sets
  • 3. Military Press: 7-8 reps, 3 sets
  • 4. Hammer Curl: 7-8 reps, 3 sets
  • 5. Inclined Dumbbell Row: 7-8 reps, 3 sets


  • Even the ‘Beginner’ workout in RSC has way more exercises than this. I adapted the routine for myself, and only do these routines. It worked well. Maybe, if I’d pushed to do the entire recommended workout, my muscle gain would have been faster (or greater)!
  • While starting out, I did only 1 set of each exercise. In a few days, as my muscles got toned and stronger, I was able to step up to two sets. A week or so later, I could manage 3 sets of each comfortably. That’s how rapid muscle gain can be.

Once again, I’ll stress this important message.

More than your workout routine and what exercises are in it, what matters is that you exercise REGULARLY. Which is why discipline is high on the list of things that define your muscle gaining success.

Even if you’re a hardgainer (ectomorph), you can gain muscle nicely by working out on a system.

5. Plan Your Bodybuilding Diet


Skinny Guy Workout Plans - Bodybuilding Diet

What you eat determines how nicely your muscles bulk up.

Too many bodybuilders work out enthusiastically – but drop the ball when it comes to eating right.

Many don’t care to inform themselves about the best bodybuilding diet and nutrition plan. Make sure that the program you follow has advice about what to eat and when.

Jason Ferruggia’s ‘Renegade Strength Club 2.0‘ comes with a detailed meal plan including instructions on how to plan, cook and eat for the best muscle gaining outcome.

Like your exercise plan itself, your diet plan will need tweaking to fit your preferences and situation.

Maybe you can’t cook and eat 6 meals a day. So you’ll have to work around that constraint. Or maybe you have food allergies that must be taken into consideration.

Some people cannot consume the necessary nutrients through food alone and will require extra supplements to make up the deficit.

Whatever it takes to get your bodybuilding diet going, you must make sure you manage it. That’s because all the effort you put into workouts will go to waste if you don’t back it up with an adequate nutrition.

Eat right, and you’ll gain muscle – fast!

6. Psyche Yourself Up


Skinny Guy Workout Plans - Get Psyched Up

If you’re not in the habit of exercising regularly, sticking to a workout plan can be the hardest thing in your life.

I faced this challenge almost daily. When the clock ticked around to 5 p.m., a strange reluctance seemed to set in. My mind started furiously seeking excuses to delay starting my workout.

Luckily, Jason Ferruggia’s ‘Renegade Strength Club has an entire section in it devoted to psyching oneself up for exercise.

It helped.

Also, my intense desire to gain muscle at least this time helped. This was going to be the skinny guy workout plan that actually works for me!

Strangely enough, the resistance was only to getting started. Almost never was I tempted to give up midway through a workout. In fact, I didn’t even cut short a routine except once (when my arm ached so badly, I did 5 reps instead of 8 in a set).

So knowing that the hardest part is to begin, I developed a ‘cheat’. I’d fool my body by pretending to ignore the clock – and then, suddenly, jump up, grab my dumbbells, and start warm up exercises.

Of course, all through the day I also kept reminding myself about the importance of my program – and reassured myself that it wasn’t in vain this time, by flexing my arms and watching those biceps pop up nicely!

It true. Nothing succeeds quite as well as success. And seeing some results show up from bodybuilding can be the best motivation to get going on your workout daily.

7. Stick With Your Skinny Guy Workout Plan


Skinny Guy Workout Plans - Stick It Out

This is the final piece of the bodybuilding success puzzle.

But it’s by no means the least important.

In fact, looking back at past attempts of failed muscle gain, I believe it’s one of the most vital aspects of bodybuilding.

Stick with your skinny guy workout plan.

It takes at least 30 days to see meaningful muscle gain.

So make a committment that you’ll stick with your workouts for at least a month.

That promise you make to yourself will be the biggest factor that determines whether or not you’ll gain muscle.

By putting these principles into practice, in just 30 days I went from ‘skinny guy’ to fit, strong and muscular.

You can do it too.

Just pick the right program, follow it with persistence, and enjoy the results.

Here’s wishing you happy muscle gains and better fitness!

So You Want To Learn How To Gain Muscle?

This is a program that is delivered online and has been developed by a fitness instructor and muscle builder named Jason Ferruggia. He has been working in the fitness industry for almost two decades and has used his knowledge of training hundreds of people to develop a program that will help you get the lean muscle mass that you have always wanted.

Try Renegade Strength Club for yourself from the official website.
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Female Bodybuilding Workouts

Female Bodybuilding Workouts – Here is some fantastic information on training for women.

Which is the best choice for female bodybuilding workouts? The question is frequently asked by women who understand they won’t put on as much muscle mass as men, but are willing to train just as hard.

  • So what are the differences (and similarities) in female bodybuilding workouts and those for men?
  • Are there any significantly unique features to a male and female bodybuilding workout?

Let’s talk about this now.

Female Bodybuilding Workouts

For decades, women have been considered the ‘weaker sex’. The reason? Hormone levels of testosterone, which builds muscle mass, are lower in females. For this reason, many ladies are discouraged by thinking muscle building is harder.

One more difference when it comes to female bodybuilding workouts is the motivation to exercise. Many women want fit, toned bodies – but don’t like the idea of bulging with bigger muscles, like men do.

A lot has changed about bodybuilding for women since the 1960s. But female bodybuilding workouts and even contests are more about enhancing appeal rather than gaining more muscle.

Understanding these constraints or limitations, which are the best female bodybuilding workouts today?

One that’s balanced, and includes cardio exercises.

Cardio workouts are important because women put on fat more easily than men due to their higher estrogen levels. Adding cardio to their morning routine after only taking BCAA supplements makes for a great female bodybuilding workout.

Exercises in Your Female Bodybuilding Workouts


Female Bodybuilding Workout

DAY 1: Chest/Triceps

Do 2 sets of 8 to 12 reps of each of these exercises

  • Incline Dumbbell Press
  • Dips
  • Flat Barbell Bench
  • Cable Crossovers
  • Skull Crushers

DAY 2: Quads/Calves

Do 2 sets of 8 to 12 reps of each of these exercises

  • Squats
  • Seated Leg Curls
  • Walking Lunges
  • Dumbbell Deadlifts
  • Seated Leg Extensions
  • Standing Calf Raises

DAY 3: Abs/Cardio

Do 30 to 40 minutes of cardio at low intensity.

  • Exercise Ball Crunch
  • Machine Crunches
  • Hanging Leg Raise
  • Bicycle Crunch

DAY 4: Back/Biceps

Exercise for 30 to 45 minutes at low intensity.

  • Latissimus Pull Downs
  • Barbell Rows
  • Incline Dumbbell Curls
  • Preacher Curls
  • Barbell Wrist Curls

DAY 5: Deltoid/Trapezius

Do 2 sets of 8 to 12 reps of each.

  • Dumbbell Military Press
  • Dumbbell Side Lateral Raise
  • Cable Front Raise
  • Smith Machine Shrugs

DAY 6: Cardio

This day is for only low intensity cardio exercises.

DAY 7: Rest

A key component of these female bodybuilding workouts is the rest periods. You’ll get two days off from weights, which aids complete recovery to return next week for more workouts.

As you progress through these female bodybuilding workouts and gain muscle, you’ll be able to increase volume suitably. Beginners should start out slow and increase gradually to avoid strain or injury.

If you don’t carry a lot of extra fat, you may shorten the cardio exercises to 30 minutes. Don’t strain yourself just to meet the requirements of any female bodybuilding workouts, though.

Nutrition is extremely important for the best results in any female bodybuilding workouts. Your bodybuilding protein diet ensures adequate supply of raw materials for muscle growth.


What Are The Differences In Female Bodybuilding Workouts?


Women Bodybuilding Workouts

Given the differences between men and women, female bodybuilding workouts must be tailored to match their strengths and needs. The higher estrogen levels in women means they’ll quickly gain fat if they stop exercising. Also, the relatively lower testosterone levels means their anabolic phase is shorter.

So cardio is a critical component of female bodybuilding workouts. Circuit workouts and supersets are also helpful. And taking long breaks from your workout is taboo.

Another problem with female bodybuilding workouts is the effect it can have on menstruation. Sometimes, irregular cycles can be hard to cope with as a consequence of intense workouts.

A third difference when it comes to female bodybuilding workouts is the lesser emphasis on resistance training. It’s not to say that women can do away with resistance training altogether. They cannot. But the actual workout itself is adjusted for those who want to stay in shape rather than pack on muscle mass.

best female bodybuilding workout

Fat loss is often a goal for female bodybuilders, which makes cardio exercises important in any female bodybuilding workouts. Being active, doing plenty of cardio and a bit of weights makes for an ideal regimen.

Even if you cut down female bodybuilding workouts to half the volume, you’ll still boost your metabolism, gain muscle and lose weight without getting overly muscular. This achieves an appealing physique.

In the ultimate analysis what matters more than the specific female bodybuilding workouts you follow is the dedication and committment with which you stick to your exercise plan and nutrition regimen.

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Weight Training For Fitness And Muscle Building

When a fitness coach or physical trainer recommends weight training for fitness and muscle building, understand that it is because you can tone your muscles, look better and reverse muscle loss due to aging through strength or resistance training.

weight training

Each time you see someone looking toned and fit, the chances are high that their workout includes weight training at the gym. Working out on weight machines or with free weights like barbells and dumbbells will always deliver reliable and lasting results. The concept driving this style of muscle building is the same – placing resistance on the action of muscles through weights. By placing a load on them, you are stimulating your muscles to grow bigger and gain strength.

How Much Weight Training Is Ideal?

The good news about weight training is that it doesn’t require very long workouts. The typical session lasts under an hour. Also, working out twice or thrice a week is enough and daily weight training might actually be less effective at bulking up.

You will begin seeing results from weight training very quickly. Even 2 or 3 sessions every week, each lasting under half an hour, will help firm up and grow your muscles. When combined with around 3 hours of aerobic activity every week, this can help overall muscle building and fitness.

Correct Weight Training Matters

When you do it correctly, weight training can deliver impressive results. But if you don’t learn to do it the right way, you could end up with injuries that are painful and even permanent. Sprains, strains and fractures are all risks with incorrect weight training technique.

1. Learn The Right Technique

While getting started, it is best to workout under the guidance and supervision of a fitness coach. Wrong habits can be difficult to break once they are established. And even experienced weight training participants can benefit from having a fitness specialist review their performance from time to time.

2. Start Slow

While a workout may recommend many sets of multiple reps, you are better off beginning your training with just a single set of repetitions. Starting at the right weight, do 12 reps of each exercise – and do not attempt multiple sets. This is in fact just as effective as doing 3 sets of fewer reps.

3. Don’t Push Too Hard

Trying to exercise at a weight that’s close to your limit in an attempt to push your muscle to grow faster is a mistake. The ideal starting weight is one that leaves your muscles fatigued after 12 to 15 reps. Ending each workout with at least one good set left in you is a good idea.

4. Stop Rushing

There’s no rush to scale up to heavy weights or perform 5 sets of each workout. Such growth and development will happen with time. If all you can do is lift a few pounds, start right there. Ignore what others are doing. Focus on working your muscles at or near the limits of their capacity. Only after you are comfortably able to perform atleast 12 sets of each exercise should you consider increasing the weight training load.

5. Get Rest

Muscles grow bigger and stronger only in the interval between workout sessions. That’s why experts recommend that you give muscle groups a break for 48 hours before exercising them again. One way of doing this is to alternate upper and lower body workouts, thus giving each group a break of 48 hours before the next session begins. When your workouts focus on developing a single muscle or group, then you can exercise it more often.

Enjoy The Rewards

Weight training helps preserve muscle mass despite aging. Naturally, the older you grow, the faster your muscles will atrophy. Lean muscle mass becomes lower. Unless you exercise regularly, the muscle becomes replaced by fat. Weight training can arrest this process and even reverse it, so that your muscles will not decrease in mass and keep growing bigger and stronger.

The benefits of having greater muscle mass are plentiful. You can work harder before becoming tired. Your body will be more supple and toned, with greater flexibility of joints and a lesser incidence of joint and back pain. Bone density grows higher with exercise, and osteoporosis-related fractures in the elderly population will drop in frequency is you consistently engage in weight training.

Weight training is also popular for its fat melting effects. With the dual benefits of greater lean muscle mass and lesser fat, it is no wonder that weight training is a popular choice for beginners and expert bodybuilders alike. Structured programs like “Muscle Gaining Secrets 2.0” can guide you through the steps of developing your personalized weight training routines.

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