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Weight training is an effective way for females to improve their overall health and fitness.

This full body weekly weight routine is designed to help females achieve their fitness goals, whether that's to increase strength, lose weight, or tone their muscles.

Day 1: Upper Body

  1. Warm-up: 5-10 minutes of light cardio (e.g., jogging, cycling, or rowing)
  2. Bench Press: 3 sets x 8 reps
  3. Seated Shoulder Press: 3 sets x 10 reps
  4. Dumbbell Rows: 3 sets x 10 reps
  5. Bicep Curls: 3 sets x 12 reps
  6. Tricep Extensions: 3 sets x 12 reps
  7. Cool-down: 5-10 minutes of stretching (e.g., shoulder stretch, tricep stretch, chest stretch)

Day 2: Lower Body

  1. Warm-up: 5-10 minutes of light cardio (e.g., jogging, cycling, or rowing)
  2. Squats: 3 sets x 10 reps
  3. Lunges: 3 sets x 10 reps (each leg)
  4. Deadlifts: 3 sets x 8 reps
  5. Calf Raises: 3 sets x 12 reps
  6. Glute Bridges: 3 sets x 12 reps
  7. Cool-down: 5-10 minutes of stretching (e.g., hamstring stretch, quad stretch, calf stretch)

Day 3: Rest Day

  1. Importance of rest and recovery
  2. Light activities to do on a rest day (e.g., yoga, walking, stretching)

Day 4: Full Body

  1. Warm-up: 5-10 minutes of light cardio (e.g., jogging, cycling, or rowing)
  2. DB Goblet Squats: 3 sets x 10 reps
  3. Bench Press: 3 sets x 8 reps
  4. Jumping Squats: 3 sets x as many as possible
  5. Seated Rows: 3 sets x 10 reps
  6. Shoulder Press: 3 sets x 10 reps
  7. Bicep Curls: 3 sets x 12 reps
  8. Tricep Extensions: 3 sets x 12 reps
  9. Cool-down: 5-10 minutes of stretching (e.g., hamstring stretch, quad stretch, calf stretch)

Day 5: Core

  1. Warm-up: 5-10 minutes of light cardio (e.g., jogging, cycling, or rowing)
  2. Plank: 3 sets x 30 seconds
  3. Russian Twists: 3 sets x 12 reps (each side)
  4. Leg Raises: 3 sets x 12 reps
  5. Bicycle Crunches: 3 sets x 20 reps
  6. Woodchoppers: 3 sets x 10 reps (each side)
  7. Cool-down: 5-10 minutes of stretching (e.g., hip flexor stretch, lower back stretch)

Day 6: Full Body

  1. Warm-up: 5-10 minutes of light cardio (e.g., jogging, cycling, or rowing)
  2. RDLs: 3 sets x 10 reps
  3. Bench Press: 3 sets x 8 reps
  4. Jumping Squats: 3 sets x as many as possible
  5. Seated Rows: 3 sets x 10 reps
  6. Shoulder Press: 3 sets x 10 reps
  7. Bicep Curls: 3 sets x 12 reps
  8. Tricep Extensions: 3 sets x 12 reps
  9. Cool-down: 5-10 minutes of stretching (e.g., hamstring stretch, quad stretch, calf stretch)

Day 7: Day Off

  1. Take a day off for recovery and do what ever the hell you want !

This full body weekly weight routine is designed to provide females with a balanced and effective workout that targets all major muscle groups. It is important to gradually increase the weight and intensity of each exercise as you become stronger and more experienced. Remember to always listen to your body and take rest days as needed.