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Workout Routines for Women

Nerd Vibrance

Women’s Strength and Fitness Program

Designed for any woman seeking a positive body transformation through effective weightlifting, this weekly regimen is tailored to enhance muscle tone and strength.

The primary objective is to cultivate lean and functional muscles using fundamental lifts. The program strategically engages the lower body three times a week, emphasizing glute development, and dedicates two sessions to sculpting the muscles of the arms in the upper body.

For an additional boost in daily calorie expenditure, we recommend incorporating cardio sessions. These can be performed either in the morning or after the day’s weightlifting session. While beneficial, these cardio sessions are optional and not mandatory for progress within this workout program, making it adaptable to time constraints.

Maintain rest periods between sets and exercises within the range of 30-90 seconds for optimal results.

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Weekly Exercise Plan

  1. Monday: Legs & Glutes, Optional Cardio
  2. Tuesday: Back & Arms, Optional Cardio
  3. Wednesday: Legs & Glutes, Optional Cardio
  4. Thursday: Chest & Shoulders, Optional Cardio
  5. Friday: Legs & Arms, Optional Cardio
  6. Saturday: Abs/Rest
  7. Sunday: Abs/Rest

This structured workout schedule is designed to target specific muscle groups throughout the week, offering flexibility with optional cardio sessions. The inclusion of rest days and dedicated abdominal workouts ensures a balanced and effective fitness routine.

Monday: Legs & Glutes, Optional Cardio

  1. Squat:
    • Sets: 4
    • Reps: 10-12
    • Stand with feet shoulder-width apart, engage core
    • Lower hips back and down, keeping chest up
    • Descend until thighs are parallel to the ground
    • Push through heels to return to the starting position
  2. Dumbbell Lunge:
    • Sets: 3 per leg
    • Reps: 12-15
    • Step forward with one leg, lowering hips until both knees are bent at 90 degrees
    • Push off the front foot to return to the starting position
    • Alternate legs for each set
  3. Dumbbell Step Up:
    • Sets: 3 per leg
    • Reps: 10-12
    • Step onto a bench or sturdy platform with one foot
    • Push through the heel to lift the opposite leg
    • Lower the lifted leg back down and repeat on the same leg before switching
  4. Barbell Hip Thrust:
    • Sets: 4
    • Reps: 12-15
    • Sit with upper back against a bench, barbell across hips
    • Feet flat on the ground, hip-width apart
    • Thrust hips upward, squeezing glutes at the top
    • Lower back down with control
  5. Glute Cable Kickback:
    • Sets: 3 per leg
    • Reps: 15-20
    • Attach ankle strap to cable machine, secure at ankle height
    • Stand facing the machine, kick one leg back, contracting the glutes
    • Return to the starting position with control
    • Repeat on the other leg

Tuesday: Back & Arms, Optional Cardio

  1. Pull Downs:
    • Sets: 4
    • Reps: 10-12
    • Grasp the pull-down bar with an overhand grip, hands wider than shoulder-width
    • Sit with thighs secured under the pads, keep chest up
    • Pull the bar down towards the upper chest, squeezing the shoulder blades
    • Return to the starting position with control
  2. One Arm Dumbbell Row:
    • Sets: 3 per arm
    • Reps: 12-15
    • Place one knee and hand on a bench, opposite foot on the floor
    • Hold a dumbbell in the free hand, arm fully extended
    • Pull the dumbbell towards the hip, keeping the elbow close to the body
    • Lower the dumbbell back down with control
  3. Seated Cable Row:
    • Sets: 3
    • Reps: 12-15
    • Sit at the cable row machine with knees slightly bent
    • Grasp the handle with an overhand grip
    • Pull the handle towards the lower chest, squeezing the shoulder blades
    • Release the tension, extending arms fully
  4. Dumbbell Curl:
    • Sets: 3
    • Reps: 12-15
    • Stand with dumbbells in hand, arms fully extended
    • Curl the dumbbells towards the shoulders, keeping elbows close to the body
    • Lower the dumbbells back down with control
  5. Tricep Overhead Extension:
    • Sets: 3
    • Reps: 12-15
    • Hold a dumbbell with both hands overhead
    • Lower the dumbbell behind the head, bending at the elbows
    • Extend the arms, raising the dumbbell back to the starting position
  6. Cable Curl:
    • Sets: 3
    • Reps: 12-15
    • Stand in front of a cable machine with a straight bar attachment
    • Curl the bar towards the shoulders, keeping elbows close to the body
    • Lower the bar back down with control
  7. Cable Pressdown:
    • Sets: 3
    • Reps: 12-15
    • Attach a straight bar to the cable machine at chest height
    • Grip the bar with hands shoulder-width apart
    • Push the bar down towards the thighs, extending the elbows
    • Return to the starting position with control

Wednesday: Legs & Glutes, Optional Cardio

  1. Goblet Squat:
    • Sets: 4
    • Reps: 10-12
    • Hold a dumbbell close to your chest with both hands
    • Stand with feet shoulder-width apart
    • Lower your body into a squat position, keeping your back straight
    • Push through your heels to return to the starting position
  2. Romanian Deadlift:
    • Sets: 3
    • Reps: 12-15
    • Hold a barbell with an overhand grip, hands shoulder-width apart
    • Stand with feet hip-width apart, knees slightly bent
    • Hinge at your hips, lowering the barbell towards the ground
    • Keep your back straight and chest up
    • Return to the starting position by squeezing your glutes
  3. Dumbbell Stiff Leg Deadlift:
    • Sets: 3
    • Reps: 12-15
    • Hold a pair of dumbbells in front of your thighs, palms facing your body
    • Stand with feet hip-width apart, knees slightly bent
    • Hinge at your hips, lowering the dumbbells towards the ground
    • Keep your back straight and chest up
    • Engage your hamstrings and glutes to return to the starting position
  4. Smith Machine Sumo Squats:
    • Sets: 3
    • Reps: 12-15
    • Position yourself under the Smith machine bar with a wide stance
    • Toes pointed slightly outward
    • Lower your body into a squat position, keeping your back straight
    • Push through your heels to return to the starting position
  5. Glute Kick Back:
    • Sets: 3 per leg
    • Reps: 15-20
    • Position yourself on all fours, hands under shoulders, knees under hips
    • Lift one leg straight back, engaging the glutes
    • Keep the leg straight and lift it as high as comfortable
    • Lower the leg back down with control

Thursday: Chest & Shoulders, Optional Cardio

  1. Dumbbell Bench Press:
    • Sets: 4
    • Reps: 10-12
    • Lie on a flat bench with a dumbbell in each hand
    • Press the dumbbells upwards, fully extending your arms
    • Lower the dumbbells down to chest level with control
    • Push the dumbbells back to the starting position
  2. Incline Dumbbell Press:
    • Sets: 3
    • Reps: 12-15
    • Set the bench to a 45-degree incline
    • Hold a dumbbell in each hand at shoulder level
    • Press the dumbbells upwards, fully extending your arms
    • Lower the dumbbells down to chest level with control
    • Push the dumbbells back to the starting position
  3. Machine Chest Fly:
    • Sets: 3
    • Reps: 12-15
    • Adjust the machine to chest height
    • Sit or stand with back against the pad
    • Grasp the handles with a slight bend in your elbows
    • Bring your hands together in a controlled, hugging motion
    • Return to the starting position with control
  4. Seated Dumbbell Press:
    • Sets: 3
    • Reps: 12-15
    • Sit on a bench with a dumbbell in each hand at shoulder level
    • Press the dumbbells overhead, fully extending your arms
    • Lower the dumbbells down to shoulder level with control
    • Push the dumbbells back to the starting position
  5. Lateral Raise:
    • Sets: 3
    • Reps: 15-20
    • Stand with a dumbbell in each hand by your sides
    • Lift the dumbbells out to the sides until they reach shoulder height
    • Maintain a slight bend in your elbows
    • Lower the dumbbells back down with control

Friday: Legs & Arms, Optional Cardio

  1. Deadlifts:
    • Sets: 4
    • Reps: 8-10
    • Stand with feet hip-width apart, a barbell in front of you
    • Bend at the hips and knees, keeping your back straight
    • Grip the barbell with hands shoulder-width apart
    • Lift the barbell by straightening your hips and knees
    • Lower the barbell back to the ground with control
  2. Good Mornings:
    • Sets: 3
    • Reps: 12-15
    • Place a barbell across your upper back, feet shoulder-width apart
    • Hinge at your hips, keeping your back straight
    • Lower your torso forward until parallel to the ground
    • Engage your hamstrings and glutes to return to an upright position
  3. Leg Extensions:
    • Sets: 3
    • Reps: 12-15
    • Sit on the leg extension machine with your knees bent
    • Extend your legs, lifting the weight
    • Lower the weight back down with control
    • Keep your back against the pad throughout
  4. Incline Dumbbell Curl:
    • Sets: 3
    • Reps: 12-15
    • Sit on an incline bench with a dumbbell in each hand
    • Curl the dumbbells towards your shoulders, keeping elbows stable
    • Lower the dumbbells back down with control
  5. Incline Skullcrusher:
    • Sets: 3
    • Reps: 12-15
    • Lie on an incline bench with a barbell or dumbbells
    • Lower the weight towards your forehead, keeping elbows in
    • Extend your arms to lift the weight back up

Feel free to adjust the weight used for each exercise based on your fitness level, and ensure proper form to maximize the effectiveness of the workout.

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