Howdy Friends! Looking for full body shaping or weight loss then follow this best women’s beginner gym workout routine for weight loss and fat loss. It’s best beginners workout plan to build endurance.
It is also best women’s beginner gym workout plan for weight loss. Always use weight which you can handle without support and try to go for maximum repetition if you wants to improve fast. You must follow this workout plan for 6 weeks for good results.
You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.
It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.
Women’s Beginner Gym Workout Routine For Weight Loss!
Note – Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Chest and Abdominal
Chest:
Exercises:
1. Flat Bench Dumbbell Chest Press
Sets 3 Reps 8 Rest 1 Min
2. Incline Dumbbell Bench Press !
Sets 4 Reps 12 Rest 1 Min
3. Decline Dumbbell Bench Press
Sets 3 Reps 8 Rest 1 Min
4. Pec Deck Chest Fly
Sets 3 Reps 8 Rest 1 Min
Abdominal:
1. Abs Crunch on Mat
Sets 3 Reps 8 Rest 1 Min
2. Double Crunches
Sets 3 Reps 8 Rest 1 Min
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Day 2 Tuesday: Back and Cardio
Back:
Exercises:
1. Wide Grip Lat Pull Down
Sets 3 Reps 8 Rest 1 Min
2. Seated Machine Row
Sets 4 Reps 12 Rest 1 Min
3. Close Grip Front Lat Pull Down
Sets 3 Reps 8 Rest 1 Min
4. Hyperextensions
Sets 3 Reps 8 Rest 1 Min
Cardio:
After workout do cardio 10 to 15 min on any cardiovascular Machine Like; Cycle, Treadmill, Cross Trainer or Outdoor constantly on low to medium level (Fast Walking to Jogging Type Level)6-8KMPH.
Day 3 Wednesday: Legs
Legs:
Exercises:
1. Body Weight Bench Squat
Sets 3 Reps 8 Rest 1 Min
2. Leg Press
Sets 3 Reps 12 Rest 1 Min
3. Lunges Body Weight Alternating
Sets 3 Reps 8 Rest 1 Min
4. Lying Leg Curl
Sets 3 Reps 8 Rest 1 Min
5. Leg Extension
Calves:
1. Seated Calf Raise Toes Pointed Straight Forward
Sets 3 Reps 8 Rest 1 Min
Day 4 Thursday: Rest
Day 5 Friday: Shoulder and Abdominal
Shoulder:
Exercises:
1. Supported Dumbbell Shoulder Press
Sets 3 Reps 8 Rest 1 Min
2. Standing Side Lateral Raise
Sets 3 Reps 12 Rest 1 Min
3. Standing Front Two-Dumbbell Raise
Sets 3 Reps 8 Rest 1 Min
4. Barbell Shrugs
Sets 3 Reps 8 Rest 1 Min
Abdominal:
1. X-Crunches
Sets 3 Reps 5 Rest 1 Min
2. Plank Jacks
Sets 3 Reps 5 Rest 1 Min
3. Elbow to knee Side Crunch
Sets 3 Reps 8 Rest 1 Min
Day 6 Saturday: Arms & Cardio
Biceps:
Exercises:
1. Standing Biceps Cable Curl
Sets 3 Reps 8 Rest 1 Min
2. Alternate Standing Hammer Curl
Sets 3 Reps 12 Rest 1 Min
3. Ez-Bar Preacher Curl
Sets 3 Reps 8 Rest 1 Min
Triceps:
Exercises:
1. Cable Push Down
Sets 3 Reps 8 Rest 1 Min
2. Reverse Grip Triceps Pushdown
Sets 3 Reps 12 Rest 1 Min
Forearms:
Exercise:
1. Standing Palms Up Behind The back Wrist Curl
Sets 4 Reps 12 Rest 1 Min
Cardio:
After workout do cardio 10 to 15 min on any cardiovascular Machine Like; Cycle, Treadmill, Cross Trainer or Outdoor constantly on low to medium level (Fast walking to jogging Type Level)Speed: 6-8 KMPH.
Day 7 Sunday: Rest
Sunday – Rest For Recovery
Rest helps to speed up the recovery and Gain the body strength in any physical activity.
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Disclaimer:
We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.
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