FEMALE BODYBUILDING

In this article, today we will talk about Women Muscle Building Workout Routine. Do you know that a combination of strenuous and resistance training can work wonders by toning up your body just in 6 weeks? Do you need successful different workout routines to wake up your muscles and turn you into the curvy diva that you ought to be?

It is true that many women need guides on how to achieve better curves on their butt and body, flatten their abs, pack up their posteriors, and sharpen their shoulders. But most female bodybuilding workout plans and guides online only work a single muscle group, instead of focusing on compound exercise that would distribute the work evenly. Therefore, we shall be discussing women muscle building workout routines with some prescribed number of reps. Though our routines are suitable for beginners, but everyone can use it. Do also note that you are supposed to engage in this routine at least four (4) times a week. Hence, you can body build with our routine on Day 1 and 2, then rest on Day 3, starting again on Day 4 and 5, then resting again on Day 6, etc.

Women Muscle Building Workout Routine
Women Muscle Building Workout Routine

Here is out women muscle building workout routine for beginners! Let’s talk about Women Muscle Building Workout Routine.

#1. Women Muscle Building Workout Routine- Push-Ups

Push-up, also well known as press-up is an intensive workout routine that was designed to give uplift to the breast, shoulders and pectoral muscles. It targets to work the upper body and core muscle such as scapular stabilizers, midback, biceps, and triceps. There are many massive benefits of push-ups, which include an increase of functional strength, muscle stretching benefits, enhances the cardiovascular system, promotes muscle building especially in females, improves posture, increases secretion of testosterone, and reduces fatigue.

Directions:

  1. Begin with a high plank position (i.e. Ensure that your hands are well balanced on the ground under your shoulders).
  2. Ensure that your spine is straight (neutral) while on a plank position.
  3. Gradually push yourself up and return to the plank position to complete one rep.
  4. Repeat for 50 – 100 times for each training session.

#2. Women Muscle Building Workout Routine– Bench Dips

A bench dip, also known as triceps dip is a medium-intensity exercise that that uses your own body weight to develop a collection of muscles in your upper body. Bench dips make an efficient weight gain exercise for a female at home because it is very simple to learn and can be done anywhere; all it requires is two set of benches.

Directions:

  1. Place a bench behind your back with hands fully extended, and position your hands shoulder-width apart on the edge of the bench.
  2. Extend your legs perpendicular to your chest, and place it on the second bench opposite you.
  3. You should slowly lower yourself until your arm is fully extended while lowering your butt to the ground, then pull yourself up to the first position to complete one rep.
  4. Repeat for 50 – 100 times for each training session.

#3. Women Muscle Building Workout Routine- Pull-Ups

The next exercise on our female workout plan/routine is pull-ups. Pull-up is an activity that involves raising up your whole body by pulling up against a horizontal bar above your full-stretched length. Pull-ups primarily target back muscles and other supporting muscles like arm muscles. Pull-ups have several benefits which include convenience, burn fats faster, strength grip, they have good variations, it increases intensity, works the back to be stronger, etc.

Directions:

  1. Grab a tree branch, pull bar, or any other bar that can support your weight.
  2. Pull yourself over the bar, make sure that your eye can see over the bar.
  3. You need to slow down yourself until you don’t extend your arm fully.
  4. You have completed one rep.
  5. Repeat for 50 – 100 times for each training session, or as many as you can do.

#4. Women Muscle Building Workout Routine- Body Weight Squats

Body weight squat is a simple term for a deep knee bend exercise, it is also one of the best ways to build lean leg muscle or lose weight. Squat may sound trivial to you but it is the foundation of every lower body exercise. Squat works every muscle on your lower body part. Hence, if you want to lose weight, slim down or build your leg muscles, then you need to learn how to squat properly. Some of the benefits of squatting include building muscles, increasing strength, improving hip mobility and increasing general health.

Direction:

  1. Set your feet shoulder-width apart, and your toes slightly turned out. Tighten your lower abs and keep your face straight forward.
  2. Drop your hip to lower your body while simultaneously bending your knees. Make sure that your heels are flat on the floor.
  3. Push up yourself to the former position to complete the first rep.
  4. Repeat for 45 – 60 times for each training session.

#5. Women Muscle Building Workout Routine- Walking Lunges

If you want to have a perfect body without lifting a single weight, then you should engage in walking lunge. This is an overall fitness routine that can improve your strength, balance, increase waits flexibility, functionality, symmetrically tone your body, tone your gluteal muscles, etc. All these benefits can be acquired when incorporated into a 6-week female bodybuilder workout routine.

Directions:

  1. Stand upright with feet shoulder-width apart, and your hands on the side.
  2. Take a controlled forward step with one leg while bending your knees. The back knee should touch the ground while the front knee should be pointed 90 degrees.
  3. Stand up and take another step with the other leg to complete the rep.
  4. Repeat for 50 – 100 times for each training session.
  5. You can also grab a weight with your hands to make this exercise more strenuous.

Women Muscle Building Workout Routine- Conclusion

Our female bodybuilding workout plan for beginners may not be an all-inclusive list of routines and exercises, but we guarantee that when followed diligently will yield the expected result in less than 6 weeks. You can also include some cardio exercises to your routine. Ensure that you take enough rest, and eat well because you do not need to shy away from calories when strenuously working out your body.