A Simple Full Body Workout for Women

More and more women are taking up weight training to improve their health and fitness, as the pre-conceived notion of getting ‘too bog’ or ‘too bulky’ starts to disappear from the minds of gym-goers. It’s far more difficult for women to put on a significant amount of muscle than it is for men thanks to the difference in our hormonal profiles, so the risk of accidentally turning into a mass monster is pretty slim!

This full body workout for women incorporates big compound lifts to help train the major muscle groups effectively, while also including some isolation exercises to target the areas most people like to add a little shape and definition.

Start with lighter weights to focus on form, particularly for the squat, deadlift and bench press. If there’s a trainer at your gym that can help show you how to do the lifts properly you’ll be able to move more weight and see more benefits.

The Workout

Alternate workout A and workout B with a day of rest in between to let your body recover. And example schedule would be:

  • Mon Workout A
  • Tue Rest
  • Wed Workout B
  • Thu Rest
  • Fri Workout A
  • Sat Rest
  • Sun Rest

The following week start with workout B to ensure you’re getting 3 sessions of each workout every 2 weeks.

Workout A

  • Squats 3 x 8
  • Bench Press 3 x 8
  • Bent Over Row 3 x 8
  • Tricep Extensions 2 x 8
  • Dumbbell Curls 2 x 8
  • Crunches 2 x 12

Workout B

  • Squats 3 x 8
  • Deadlift 3 x 8
  • Dumbbell Shoulder Press 3 x 8
  • Close Grip Bench Press 2 x 8
  • Concentration Curls 2 x 8
  • Crunches 2 x 12

Squats

Barbell Squat 1 Barbell Squat 2

  1. Lift the barbell off the rack, with the weight across your shoulders and upper back
  2. Your feet should be just outside shoulder width apart, and your knees and toes should be pointed slightly outwards
  3. Keeping your core tight, lower yourself slowly by bending at the knees and hips as if you were sitting down
  4. Go as low as you can in a controlled manner without letting our weight transfer towards your toes (this can cause you to lose balance.
  5. Pause very briefly at the bottom of the movement before pushing back up to the starting position

Bench Press

bench press 1 bench press 2

  1. Set up on a flat bench with your feet flat on the floor. Pull your shoulder blades together and lie back on the bench
  2. The barbell should be grasped slightly outside of shoulder width
  3. Lift the barbell off the rack and move it to the starting position above the middle of your chest
  4. Lower the bar in a controlled manner until is just touches your chest
  5. Raise the bar back up until your arms are straight and your elbows are locked
  6. Repeat for the desired number of reps

Bent Over Row

Rear Deltoid Barbell Row 1 Rear Deltoid Barbell Row 2

  1. Set up with your feet roughly shoulder width
  2. Bend over until your back is parallel to the floor
  3. With an overhand grip, grab the bar just outside of shoulder width
  4. The starting position is when you’re holding the bar at arms length
  5. Raise the bar slowly until it touches the lower part of your chest
  6. Pause at the top of the movement briefly, then lower the bar to the starting position

Tricep Extensions

Bent Over Two Arm Triceps Extension 1 Bent Over Two Arm Triceps Extension 2

  1. Set up with your feet about shoulder width apart and your core tight
  2. Bend over at the waist, keeping your back straight, until your torso is parallel with the floor
  3. Grasp a dumbbell in each hand
  4. Bring your right arm up to your side, until the dumbbell is in line with your chest
  5. Keeping your lower arm vertical, press your arm back in an arc
  6. Return to the starting position and repeat for the left side

Dumbbell Curls

Alternating Bicep Curl with Dumbbell 1 Alternating Bicep Curl with Dumbbell 2

  1. Stand with your feet shoulder width apart, your back straight and your core tight
  2. Hold a dumbbell in each hand with your palms facing upwards
  3. Lower your arms down by your sides, fully extended
  4. Keeping the elbows locked and your upper arms straight, curl the weight up towards your shoulder until your forearm touches your bicep
  5. Lower the weight slowly back down to the starting position

Crunches

crunches 1 crunches 2

  1. Lie on your back with your feet up on a bench and your knees bent at a 90 degree angle.
  2. Place your hands across your chest or on either side of your head (over your ears).
  3. Raise your head, shoulders and chest off the floor and towards your knees, crunching your abs.
  4. Hold the position for a moment and then lower to the starting position.

Deadlift

Barbell Deadlifts1 Barbell Deadlifts2

  1. Your feet should start off under the bar, roughly shoulder width apart
  2. Bend at the waist while keeping your back straight, allowing for some bend in the knees
  3. Grab the bar with a double overhand grip, with your hands approx 16 inches apart
  4. Holding the bar at arms length, straighten your back until you’re fully upright
  5. Lower the bar until its just above the floor, then repeat the movement

Dumbbell Shoulder Press

Dumbbell Shoulder Press 1 Dumbbell Shoulder Press 2

  1. Sit on a bench with a dumbbell in each hand, keeping good posture and a tight core with your palms facing forward
  2. The starting position is with your arms at the height of our shoulders
  3. Raise the dumbbells above our head by extending our arms
  4. Bring your arms closer together at the top of the movement
  5. Pause briefly at the top of the movement before lowering the weight to the starting position
  6. This movement can also be performed on an incline bench

Close Grip Bench Press

Narrow Grip Bench Press 1 Narrow Grip Bench Press 2

  1. Set up on a flat bench with your back flat on the bench and both feet flat on the floor
  2. Grab the barbell inside shoulder width, approximately 14” apart
  3. Lift the barbell off the rack and move it above the middle of your chest
  4. Lower the bar in a controlled manner until it lightly touches your chest
  5. Push the bar back up until your elbows are locked and your arms are fully extended
  6. Continue for the desired reps

Concentration Curls

Concentration Curls with Dumbbell 1 Concentration Curls with Dumbbell 2

  1. Set up on a flat bench with your legs spread apart and your feet flat on the floor
  2. Hold a dumbbell in each hand with your palms facing upwards
  3. Press your elbow against your inner thigh and curl the dumbbell up towards your chest
  4. Return the weight the starting position in a controlled manner
  5. Repeat for the desired number of reps before switching arms

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