Sample Workout Routine for Women to Build Strong Body

Don’t expect when a woman go to a gym, they will come out with bulky and big muscle. Since women don’t have a certain hormone balance and body like men, they can’t build up muscle like men. The workout routine for women is all aimed to shape their body line while build their body stronger, especially their upper body. You can follow the sample workouts below.

Plank Row

Plank row is aimed to strengthen abdominal muscle in order to get flat belly. As the same time, you can also build your shoulder, upper back, biceps, and triceps strength while lifting the weights. How to do it:

-     Positioned your body in pushup position.

-     Grab a set of dumbbells on the floor in each hand and open you hand in shoulder-width apart.

-     Contract your core while lifting one weight up toward your chest.

-     Place back the weight on the floor and switch to another hand.

-     Keep your plank position. Keep also your hip and legs still as possible as you can.

-     Repeat the process for 15 reps.

Push Up on Ball

How to do it:

-     Get your position ready in a pushup position.

-     Put your feet on a stability ball while your hands on the floor in shoulder-width apart.

-     Start to bend your elbows and exhale at the same time. Lower your chest to the floor slowly.

-     Raise your chest while inhaling to the initial position.

-     Repeat the pushups for 15 reps.

Arm Raise

How to do it:

-     Standing with the feet open in a shoulder-width apart. Grab the dumbbells in each of your hand.

-     Lift up slowly both weights until your hands in line with your shoulders.

-     Bring down the weights to the initial position.

-     Lift the weights up to the side of your body while forming a T stance.

-     Repeat the process above for 15 reps.

Chest Press

How to do it:

-     Grab a set of dumbbells in each hand and lie down on a flat bench.

-     Put your feet in the air and bent your knees at a 90-degree angle.

-     Raise slowly the weights on each hand above chest while exhaling.

-     Before your elbows are completely straight, turn your palms inward. Then, continue to straighten your elbows until the palms facing each other and the weights touching.

-     Continue with spreading the weights apart while inhaling. Rotate your palms forward and back to the initial position.

-     Perform the chest press process for 15 reps.

Bench Drip

How to do it:

-     Place your arms on the bench and feet on a stability ball.

-     Positioned your fingers forward then lift your bottom off the bench.

-     While exhaling, bend the elbows to lower than your hips.

-     Until you can’t endure anymore, you can straighten your arms and back to the initial position while inhaling.

-     Keep your core and glutes tight to build the up.

-     Keep perform the process for 15 reps.

The workout routine for women above is effective to build up upper body strength especially shoulder and chest strength. It’s the part which the proportional shape desired by all of women.