Full Body Gym Workout For Women

The main motive for undergoing a full-body gym workout for women is to lose weight, change certain body parts, tone the muscles and thereby become more attractive. The gym is designed mainly for building muscle and getting fit. However, women should remember that the more muscle you have, the faster your metabolism and the more effective you will burn fat, and this is a clear benefit for losing weight.

In any gym, you have the opportunity to choose the type of training you do and which equipment you use that is most suitable for your needs. For example, there is a gym weights room and a cardio room. The first option is ideal for those who want to get beautiful and sculpted muscles. The second option is suitable for those who want to lose weight and increase cardiorespiratory endurance.

It is important to note that only strength exercises can form beautiful body contours, a flat stomach and tightened buttocks. Exercises with dumbbells, barbells, or machines force the body to burn much more calories. During the exercise, the ligamentous apparatus of the body is strengthened, the functioning of the whole body improves and, as a result, the muscles develop.

Training with your weight and free weights forces many different muscle groups to move and work to the maximum, as well as deep muscle stabilizers. Effective results can only be achieved with intensive and regular training.

If you exercise to lose weight, you need to exercise three times a week, training all muscle groups in the correct sequence. The optimal number of workouts per week is 3 – 4 but you can go everyday. For effective training, the body must rest, so daily training is not advisable.

Bikini Workout Plan: Where to Start

Your exercise in the gym should always begin with a warm-up. Take 15 minutes to the treadmill, stepper, or exercise bike. You can choose where to practice depending on your preferences.

For bikini body guide workouts, ensure that you do it the correct way. Remember, if you start strength training without warming up, it can end with an unnecessary injury.

Monday: Chest and Back

Warm-up: First, start with a warm-up. It can take 15 minutes.

Chest Exercise 1 Bench Press: Be careful not to overdo it with weight. Repeat three sets of 8-12 reps.

Chest Exercise 2 Dumbbell Flys: This exercise targets the chest muscles and is a must for beginners. Perform three sets of 8-12 times.

Chest Exercise 3 Pull Overs: This exercise helps to work out the muscles of the chest again. Repeat three sets of 8-12 times.

Back Exercise 4 Bent Over Rows: This exercise is for your back muscles will help you pump up your arms too. Repeat three sets of 8-12 times.

Back Exercise 5 Dead Lifts: Targets the back muscles. Repeat three sets of 8-12 times.

Back Exercise 6 Chin Ups: Another exercise for your back muscles. Repeat three sets of 12 times.

Exercise 7 Crunches: To target your abs. Repeat five sets of 25 times.

If your goal is losing weight, finish with 20 minutes of cardio.

Tuesday Shoulders and Arms

Start with a warm-up of 15 minutes on a treadmill, or bike.

Shoulders Exercise 1 Barbell Clean and Press: three sets of 8-12 reps.

Shoulders Exercise 2 Dumbbell Lateral Raise: three sets of 8-12 reps

Shoulders Exercise 3 Upright Row: three sets of 8-12 reps

Shoulders Exercise 4 Military Press: three sets of 8-12 reps

Arms/Biceps Exercise 5 Standing Barbell Curl: three sets of 8-12 reps

Arms/Biceps Exercise 6 Seated Dumbbell Curl: three sets of 8-12 reps

Arms/Triceps Exercise 7 Close Grip Bench Press: three sets of 8-12 reps

Arms/Triceps Exercise 8 Standing Barbell Tricep Extension: three sets of 8-12 reps

Arms Exercise 9 Reverse Wrist Curls: three sets of 8-12 reps

Abs Exercise 10 Reverse Crunches: five sets of 25

Wednesday Legs and Lower Back

Start with a 15 minutes warm up.

Legs Exercise 1 Squats: three sets of 8-12 reps

Legs Exercise 2 Lunges: three sets of 8-12 reps

Legs Exercise 3 Leg Curls: three sets of 8-12 reps

Lower back Exercise 4 Stiff Leg Deadlift: three sets of 8-12 reps

Lower back Exercise 5 Good Mornings: three sets of 8-12 reps

Legs Exercise 6 Standing Calf Raises: three sets of 8-12 reps

Abs Exercise 7 Crunches: three sets of 8-12 reps

Thursday Chest and Back

Repeat Mondays routine again

Friday Shoulders and Arms

Repeat Tuesdays routine again

Saturday Legs and Lower Back

Repeat Wednesdays routine again

Sunday Rest

The gym for women are one of the best ways to get rid of excess fat, tone muscles and get that body shape you can flaunt with at the beach but this can also be done at home. All you need are some dumbbells and a barbell.

Physical activity positively affects cardiovascular system, which helps prevent osteoporosis.

Fitness is a good way to boost your mood. When you work out you gets rid of stress.

There are no special age restrictions; both girls of 14 years old and above can workout to get in shape. If you have any medical problems, you should consult a doctor before starting.

Often women complain about the lack of time for sports. A lot depends not on lack of time, but prioritization. Doing a workout once a week will not lead to anything good. When you first hit the gym, you should exercise at least three times a week.

Your muscles must get used to the workout load, and you can lift weights with lower resistance to start out, if you overdo it, they will be very sore, and you may not be able to exercise. To start you need to do several repetitions on all muscle groups, so your body adapts to the load; you will work out the technique of doing the exercises so that you do not injure yourself in the future and achieve the best result.

How much do you need to do to get the first results?

It is impossible to answer this question unequivocally. It all depends on the specific person, on her physical preparation, on how fit she is, and what goals she set for herself. It is also necessary to focus on, whether you lead an active lifestyle or you need to rest after training. You will take about a month to adapt to the workout, and the first results can be seen after 3-6 months. But this depends on the person.

Some women are negatively inclined to gym visits; they believe that they will have large muscles, making them look like men, is that so?

This is a wrong opinion. Firstly, men and women have different levels of testosterone. It will be difficult for you to acquire large muscles since you don’t have men hormones. Secondly, in the gym, there is a certain number of approaches and repetitions of exercises only meant for women.

In conclusion, working out with weights will help cut the excess weight and acquire a nice body shape. So, if you wish to acquire that beautiful figure, start doing the routine mentioned above.