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Oct 17, 2019 · The workout routine below consists of 5 weight resistance training days. It focuses on areas of the body that a lot of women look to build and shape through their training: Legs, glutes, shoulders and arms.
- Josh England
- 5-Day Workout Routine For Weight Loss and Muscle Gain
- Day 1: Legs and Abs
- Day 2: Back and Biceps
- Day 4: Chest and Triceps
- Day 6: Shoulders and Traps
- Day 7: Arms
- Workout Tips
- The Bottom Line
To build a strong and athletic physique you need to spend time in the gym. Newbies can hit up the weights room a couple of times per week and make gains – they’re so deconditioned that literally any kind of training will improve the way they look. You on the other hand need much more of a stimulus to push the boundaries of mass gain and leanness. Y...
Quadriceps, hamstrings and calves
A1. Barbell squat- 3 x 6-8 reps B1. Romanian deadlift – 3 x 6-8 reps C1. Hack squat – 4 x 12-15 reps D1. Lying leg curl – 4 x 12-15 reps E1. Standing calf raise – 4 x 6-10 reps
Abdominals
F1. Hanging leg raises –3 x 15-20 reps G1. Weighted ab curl –3 x 6-10 reps H1. Barbell roll-out –3 x 10-15 reps Check out this video on how to perform the barbell roll-out with superior technique…
Back
A1. Pendlay row – 4 x 6-8 reps B1. Wide grip pull-ups –4 x 6-8 reps C1. Single arm row –4 x 8-12 reps D1. Dumbbell reverse fly – 4 x 15-20 E1. V-bar pulldown –4 x 8-12 reps
Biceps
F1. EZ bar curl –3 x 6-8 reps G1. Dumbbell hammer curl –3 x 6-10 reps Here’s how to Pendlay row with great form…
Chest
A1. Incline barbell press – 4 x 6-8 reps B1. Dumbbell flat bench press – 4 x 8-12 reps C1. Decline dumbbell fly –3 x 12-15 reps D1. Incline bench cable fly – 4 x 12-20 reps
Triceps
E1. Narrow barbell press –4 x 6-8 reps F1. EZ bar skullcrusher –4 x 8-12 G1. Rope extensions –3 x 8-15 Not sure how to perfect the incline bench cable fly? Check out this video…
Shoulders
A1. Barbell military press – 4 x 6-8 reps B1. Dumbbell Arnold press –4 x 8-12 reps C1. Dumbbell lateral raise –4 x 8-15 reps D1. Dumbbell front raise –4 x 8-15 reps
Traps
E1. Smith machine shrug –4 x 4-8 reps F1. Chest supported incline shrug –4 x 8-12 reps Check out this video on how to execute the chest supported incline shrug…
Biceps
A1. Chest supported EZ bar spider curl – 4 x 8-12 reps B1. Seated incline dumbbell curl – 4 x 8-15 reps C1. Barbell reverse curl –4 x 15-20
Triceps
D1. Weighted dips –4 x 6-8 reps E1. Dumbbell overhead extension –4 x 8-12 reps F1. Dumbbell squeeze press –4 x 12-20 Here’s how to spider curl with perfect form…
A physique is only as good as the program that creates it. However, even with the best workout routine in the world, you still can benefit from the short-cut workout tips. Check out this section on hints and hacks to get even better results.
With this 5-day workout routine for weight loss and muscle gain you’re giving your physique the best tools to enhanced athleticism, performance and aesthetics. Follow it for 6-8 weeks and completely transform the way you look and feel. Related article: Best Fat Burner Supplements for fast weight loss
People also ask
What is a 5 day workout plan for women's weight loss?
What is a good 5 day workout plan?
Can a 5 day workout help you lose weight?
Feb 2, 2019 · With this 5-day workout plan for women you’ll be toning, tightening and targeting fat loss with both cardio and resistance exercise. In less than one week you’ll be feeling confident, sexy and athletic. This short-term body transformation fix acts like a springboard – accelerating you to lean figure success.
- Beginner to intermediate level women
- 5-days
- Fat loss, muscle conditioning
- 45-60 minutes
May 12, 2024 · In this article, we will break down a strength training fat loss workout plan for females that can be used for four, eight, or twelve weeks and beyond. Table Of Contents. 4-Week Weight Loss Workout Plan; 8-Week Workout Plan and Beyond; Strength Training Tips; How Strength Training Helps Weight Loss; Diet and Supplements; FAQs; 4-Week Weight ...
Most women’s fat loss plans don’t offer advice on how to customize a program to meet your needs, tout low-calorie diets, or discourage women from lifting heavy enough weights to actually build any muscle.
- Amanda Dvorak
Jul 15, 2019 · 5-Day Workout Plan for Women. By. Lisa Maloney, CPT. Updated Jul 15, 2019 Reviewed by. Aubrey Bailey, PT, DPT, CF-L1. You need to figure out your goals when making your workout plan. Image Credit: golero/E+/GettyImages. There's no magic formula to creating a weekly workout plan for women and getting fast results.
Looking for a workout plan that will kick-start weight loss? We tapped New York City-based CAFS personal trainer Ashley Rosenberg, a group fitness instructor at modelFIT NYC, to develop a four-day weight-loss workout plan to help boost your metabolism and build muscle from head to toe.
