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        💪FULL BODY GYM WORKOUT 💪

  Full Body Gym Workout Plan For Women


    3 MONTH FULL BODY GYM WORKOUT            PROGRAM FOR WOMEN 

          👉.Monday


1. BarbellSquat: 4 Sets x 10 Reps

Both form and bar position are crucial to your overall performance. To begin the exercise; you should position yourself under the bar and stand with your feet shoulder width apart. Turn your toes out slightly if it's more comfortable for you. The bar position should be just below your shoulders, not on your neck.

     2 . Dumbbel Bench Pcess: 4 x 10

When it comes to your bench press technique, you must determine what your goal is. For instance, if you are a powerlifter and are looking to lift as much weight as possible, your bench press form will look very different from that of a bodybuilder, or the general population who is just looking to add muscle, get stronger, and feel good. If you are looking to develop your triceps, you will adopt a slightly narrower grip:

• Lie on the bench and position your body so your eyes are directly under the bar. Your feet should be in a shoulder width stance, and should be flat on the floor.
• As for the setup of the bar, it is important that the bar is positioned not too high up, but also not too low down as this will make it tougher to lift up the bar to get into the starting position.
• Grab the bar so your hands are slightly wider than shoulder width apart, and your wrists should be straight. This grip width seems to work best for most.
• Before you press up the bar to the starting position, take a deep breath into your belly (360 degrees of air around your spine), brace your core (I like to pretend that I am about to block a soccer ball with my stomach), lightly tuck your rib cage towards your hips (close the space in your midsection), tighten the muscles in your upper back and draw shoulder blades together and down (towards the opposite back pocket in your pants), and squeeze your glutes.
• Once you've unracked the bar, it should be directly over your shoulders and your elbows, forearms and wrists should be in a vertical position. Your shoulders should remain packed (keep your arms in their sockets).
• Before you lower the bar down in a controlled manner (you can think of it as a rowing motion rather than letting the bar drop), take another deep deep breath into your belly, brace your core, lightly tuck your rib cage towards your hips, tighten your upper back, squeeze your glutes, and lower the bar.
• The bar should touch between your sternum and mid-chest, your elbows should remain at about a 75 degree angle with your body, and your forearms should remain vertical.
• Once the bar touches your sternum to mid chest, press the bar away from your body so it returns to the starting position (just over your shoulders), and lock your elbows at the top (but do not hyperextend them).
• Drive your feet into the floor for the duration of the exercise as this helps engage the muscles in the lower body, and also provides additional stability to your entire body. The bench press is a full body exercise.
• Unless you’re doing more of a powerlifting bench press, make sure that your back is not excessively arched. A slight arch is ok. Do not allow your hips to leave the bench.
• Reset and repeat for the desired number of reps

     3.Wide Gtip Lat Pull Down: 4 x10    

(You might need to lean back slightly to clear the bar in front of your face.) Contract your lats and bend your elbows to pull the bar straight down. Touch the bar to your upper chest, squeeze your shoulder blades together for one to two counts, then slowly return the bar to the start position

              4.Military Shoulder Press 4 x 10

Brace core and lift hands straight up above head, arms fully extended and palms facing forward. Lower back to the starting position, ensuring your hands don't go lower than yourshoulders and that you squeeze your scapulae (i.e. shoulder blades) together and down your back at the bottom of every rep.


     5. Cable Tricep Pushdown: 4 x 10

While standing, grip a bar attached to a high pulley cable or lat machine with your hands about 6 inches apart. With your elbows tucked against your sides, bring the bar down until it's directly in front of you (A). With your forearms parallel to the floor (the start position), push the bar down until your arms are extended straight down with the bar near your thighs (B). Don't lock your elbows. Return to start.


           👉.Tuesday

.30 min Treadmill Running (Ilyou want deadlifts i1 you workouts. shorten the amio session. Example: Deadms 4 x 10. 8. 6. 6 + 10-15 min Treadmil running)

When you hop on the treadmill at the gym, you want to make sure your run is as efficient as possible



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. 15 20 min Ab Circuit: Crunches. AB Roller. Decline Crunches. Leg Raises. Wood Choppers. Knee hugs. Tuck Crunch, Plank and Side Plank .

.15 20 min Ab Circuit.👇

Circuit training is a form of body conditioning or endurance training or resistance training using high-intensity aerobics. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all set exercises in the program. 

Crunches.👇

The crunch is one of the most popular abdominal exercises. It involves the entire abs, but primarily it works the rectus abdominis muscle and also works the obliques. It allows both building six-pack abs, and tightening the belly. 

AB Roller.👇

 young woman training with an ab wheel ... Doing a full ab wheel rollout from standing position to push- up ...

Decline Crunches. 👇

Learn proper decline crunch form with step by step decline crunch instructions, decline crunch tips, and the decline ... All; Male; Female.

Leg Raises.👇

Place your hands underneath your lower back and glutes so your pelvis is supported. Begin to raise your legstoward the ceiling, pressing your thighs together and keeping the legs straight. Lift until your hips are fully flexed and you can't go any higher with straightlegs, then lower back down and repeat

Wood Choppers.👇

Low to High Woodchop. This dynamic exercise works the obliques and upper abs while keeping your heart rate up. Although ...

Knee hugs.👇

Lying with your knees bent, lift yourknees towards your chest. Place your hands around both knees and draw them towards your chest. Hold the stretch for approximately twenty seconds, feeling the muscles in your lower back and bottom relax. Rest for a few seconds, and then repeat the stretch several more times.

Tuck Crunch.👇

Plank and Side Plank .👇
 
     

In short, planking exercises can make a huge improvement in your muscles down your whole body. ... Candace Rhodes 

· What muscles are used in side planks and are side planks actually good ? Here's how to do the side plank move, plus  ..

          👉.Wednesday

     .GobletSquat:  3x 10

Goblet squats are not just a great move for total-body strength, but also core stabilization. By adding a weight to the front of your body, you'll challenge your core even more, since it will work to stabilize your body. And, most significantly, goblet squats really help strengthen that butt.


     .Bathe! Glute Bridge: 3x 10

The glute bridge exercise is a versatile, challenging, and effective exercise. It’s an excellent addition to any workout routine, regardless of your age or fitness level. This workout move targets the back of your legs, or posterior chain. The prime movers in your posterior chain include your hamstrings and glutes.

These powerful muscles span your backside and are responsible for producing the majority of the power that your lower body generates. Because they are so powerful, they require a lot of energy to operate. In other words, you burn a hefty dose of calories when you include them in aerobic exercises such as running and biking. This may appeal to those that aspire to achieve fitness goals like gaining strength, losing weight, or trimming up.

Strengthening your posterior chain plays a role in increasing your lower back strength and core stability. When performing correctly with good form, the glute bridge can help improve the vitality of muscles surrounding your spinal column, which improves your posture.This move requires no equipment and very little space. All you need is a space to lie down. It’s also a low-impact move, making it ideal for those with knee or hip discomfort.

     .Incline Dumbbell Bench Press: 4 x 10             Dumbbell Row. 4x10

Lie on your back on an incline bench, with a dumbbell in each hand, palms facing forward. Push the dumbbells straight ...


     .Arnold Dumbbell Press:4x 10

Arnold Dumbbell Press. Named after the iconic bodybuilder/movie star, the Arnold press adds rotation to a classic shoulder press, hitting ...


     .PteacherCutl: 4x 10

Preacher Curl | Exercise Videos & Guides | Bodybuilding.com. Find the best ... NoBull Woman ApparelExercises & Workouts.



        👉.Thursday

.30 min Spinning (Of you can do Deadlift 4 x 10. 8. 6. 6 410-15 min spinning)

.15 20 mm Ab Circuit: Crunches, AB Rolet. Decli'le Crunches. Leg Raises, Wood Choppets. Knee hugs. Tuck Crunch. Plank and Side Plank.


       👉.Friday

.Sumo Squat: 4 x 10

How to: Stand with feet slightly wider than hip-width apart, toes pointed out at 45 degrees, torso leaned slightly forward. Inhale as you bend your knees and sink your hips down until your thighs are parallel to the floor. Exhale and drive through your heels back to starting position.



. Bulgarian: Split Squat 3 x 10 (Light weight)

• Do you want to build strong legs or
• • 
    

Incorporate this exercise if you want to save time, increase your confidence and get to your goals faster. But let me tell you that the exercise is not a wonder pill.

How Your Body Will Change By Doing The Bulgarian Split Squat

The Bulgarian Split Squat is a unilateral, compound exercise. It only trains one side of your body at a time and uses multiple joints for the movement. This makes the exercise special: a lot of muscle groups and nerve connections are involved. Leading to the following benefits:

Your Muscles Get Stronger

You’re doing the exercise with one leg. This increases the load on the specific muscles in your leg that help you build that booty or those quads. These physiological changes can lead to more confidence and general well-being.

On unilateral exercises, there’s also the Crossover Effect. If you train one side of your body, the other side will be trained to some extent too. This may be because your central nervous system is sending signals down to a common path way, that may still result in muscle activation. Again a great aspect in getting closer to your fitness results.

Because the leg muscles are one of the biggest muscles in your body, the exercise will also increase your free testosterone level. This is a good thing. The circulating testosterone will not only benefit your legs, but will impact every muscle in your body. Doing the Bulgarian Split Squat will help you build muscles in your whole body. Not only that but free testosterone levels are also linked to a longer lifespan.

.Barbell Bench Press: 4 x 10

rbell bench press is a great exercise to strengthen the musculature of the chest, shoulders, and triceps.

Equipment needed:

A barbell should be used for this exercise. A traditional barbell may be used, and to increase the resistance, lifters may add weight plates to each side. Some gyms have fixed weight barbells which are shorter than a traditional barbell and the resistance is not adjustable. These fixed weight barbells often increase in resistance by 5-10 pounds (50 lbs, 55 lbs, 60 lbs, 65 lbs, and so on). Also, some gyms have barbells that weigh 35 lbs, and occasionally less.

Ability level:

Beginner

The barbell bench press may be too advanced for women who are just beginning to strength train. Because most gyms commonly have traditional 45 pound barbells, unless you have access to a lighter barbell, beginners may prefer to start with an alternative to the barbell bench press. Some great bench press exercise alternatives for beginners include the dumbbell bench press, dumbbell floor presses, Landmine press variations, and push-ups (perform the modified version if need be).

Intermediate

The barbell bench press is a great option for lifters with an intermediate level of experience, who have mastered some of the bench press alternatives for beginners that are listed above. If an upper body pushing workout is being performed, lifters should place the barbell bench press somewhere in the first half of their workout when their body is fresh. If a full-body workout is being performed, the barbell bench press can be paired with a lower body compound movement, or an upper body pulling movement. You can also make it part of a conditioning circuit. Intermediate lifters might perform 2-4 sets of 6-12 reps of the bench press.

Advanced

Women who are comfortable with the barbell bench press may choose to use this variation as well as increase their weight/resistance for multiple sets (2-4+) of fewer repetitions (3-6). The barbell bench press may also be used as part of a conditioning circuit. Women can also make this exercise more challenging by performing negative bench presses and lowering the bar in 3-5 seconds as this increases the eccentric component of the movement, they can perform pause bench presses where they pause for 3-5 seconds part way down, or at the bottom of the lift, or they can add band/chain resistance to the barbell.

Benefits of Barbell Bench Presses:

How a woman chooses to use a barbell bench press is highly dependent on her overall technical ability and experience, how much weight is being used, the set/rep scheme used, where it falls in the workout, what it’s paired with, and what the rest periods are. In general barbell bench presses can be used to do any or all of the following:

• increasing upper body strength, primarily in the chest, shoulders and triceps
• increasing upper body strength in the biceps and the musculature in the upper back
• increasing core strength
• building muscle
• fat loss (if your diet and exercise routines are conducive to fat loss)
• conditioning (if used as part of conditioning circuits)

How to perform a Barbell Bench Press:

When it comes to your bench press technique, you must determine what your goal is. For instance, if you are a powerlifter and are looking to lift as much weight as possible, your bench press form will look very different from that of a bodybuilder, or the general population who is just looking to add muscle, get stronger, and feel good. If you are looking to develop your triceps, you will adopt a slightly narrower grip:

• Lie on the bench and position your body so your eyes are directly under the bar. Your feet should be in a shoulder width stance, and should be flat on the floor.
• As for the setup of the bar, it is important that the bar is positioned not too high up, but also not too low down as this will make it tougher to lift up the bar to get into the starting position.
• Grab the bar so your hands are slightly wider than shoulder width apart, and your wrists should be straight. This grip width seems to work best for most.
• Before you press up the bar to the starting position, take a deep breath into your belly (360 degrees of air around your spine), brace your core (I like to pretend that I am about to block a soccer ball with my stomach), lightly tuck your rib cage towards your hips (close the space in your midsection), tighten the muscles in your upper back and draw shoulder blades together and down (towards the opposite back pocket in your pants), and squeeze your glutes.
• Once you've unracked the bar, it should be directly over your shoulders and your elbows, forearms and wrists should be in a vertical position. Your shoulders should remain packed (keep your arms in their sockets).
• Before you lower the bar down in a controlled manner (you can think of it as a rowing motion rather than letting the bar drop), take another deep deep breath into your belly, brace your core, lightly tuck your rib cage towards your hips, tighten your upper back, squeeze your glutes, and lower the bar.
• The bar should touch between your sternum and mid-chest, your elbows should remain at about a 75 degree angle with your body, and your forearms should remain vertical.
• Once the bar touches your sternum to mid chest, press the bar away from your body so it returns to the starting position (just over your shoulders), and lock your elbows at the top (but do not hyperextend them).
• Drive your feet into the floor for the duration of the exercise as this helps engage the muscles in the lower body, and also provides additional stability to your entire body. The bench press is a full body exercise.
• Unless you’re doing more of a powerlifting bench press, make sure that your back is not excessively arched. A slight arch is ok. Do not allow your hips to leave the bench.
• Reset and repeat for the desired number of reps.

Video Transcription:

When it comes to determining what proper technique for a barbell bench press looks like, first and foremost you must figure out what your specific goal is. For example: if you’re a bodybuilder and you’re trying to hypertrophy your chest as much as possible, your bench press technique is going to look different than a powerlifter who's trying to lift as much weight as possible. Now in general, most women want to look good, they want to feel good and they want to feel healthy and strong so the bench press technique that I’m going to be talking about today is going to lead them towards that goal. It’s going to be keeping us safe, it’s going to be making us strong and it’s going to be helping us add lean mass.

First and foremost you want to master the dumbbell bench press and you want to master push ups before you move on to the barbell bench press. Both of those exercises, for me, are precursors before you start doing this more advanced exercise. Now a couple things -  you’re going to get the bar set up and get the bench set up. And something that you might not think about when it comes to a barbell bench press is that it’s actually a full body exercise. Your glutes should be tight, your core should be tight, you should be driving your feet into the floor, you should be squeezing your back together, all just to get set up to bench press. You want to make sure that your base is as stable as possible.

So you’re going to get back on the bench, you’re going to lie on your back. Make sure the bench is set up so that when you lift the bar out of the hooks that you’re not hitting the hooks, that it’s not too high up for you. You’re going to pull your shoulder blades together and you’re going to brace your core. You might have a slight arch in your back because when you pull your shoulder blades together, it’s going to prop you up on the bench a little bit. You have to make sure that you’re not excessively arched unless you’re doing a more powerlifting style bench. When it comes to your grip, a little bit wider than shoulder width apart works really well for most people. Again, powerlifters or bodybuilders may go a little bit wider, but we’re going to be right outside shoulder width. If you go for a more narrow grip that’s fine too but just know that it’s going to hit your triceps a little bit more than your chest.

So you’re here, you’re going to pull your shoulder blades together, you’re going to squeeze your glutes here, take a big breath in through your nose. Get that rib cage in position, get nice and tight. You’re going to breath in and lift the bar out. You’re going to row the weight down, keeping your elbows slightly tucked. Hit about your sternum and you’re going to drive the weight up.

Now where exactly you hit the bar on your chest is going to depend on what feels comfortable for you, but for most people, again right about the sternum height works really well. Another thing to think about, when you’re pressing the bar up, think of almost pulling the bar apart, that helps you keep your elbows tucked, and it helps you activate your triceps. So that’s what a barbell bench press looks like.

.Barbell Row 4 x 10 Dumbbell Shoulder Press: 4 x 10

How to perform a Barbell Bent Over Row:

• Place a loaded barbell on the floor or in a squat rack at about mid-shin height.
• Set your feet so they are about hip width apart, and keep your knees so they are slightly bent.
• Get into position by performing a hip hinge and really pushing your hips back.

. dumbbell shoulder press

The seated dumbbell shoulder press is a popular exercise for building muscle and strength in the shoulders. The triceps also work hard in this lift. Many lifters find using dumbbells to be more comfortable and shoulder-friendly for this press variation than a barbell. This can be the primary pressing movement on an upper-body or shoulder day, or an effective accessory movement later in a workout.

Benefits

1. Builds shoulder muscle and strength
2. Greater potential range of motion than a barbell press
3. Allows natural wrist and arm rotation
4. Effective in low and high reps

.Cable Standing Triceps Extension: 4 x 10

To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart. Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in.




         👉.Saturday
              .Rest Day

Dait....Plan..........

         👉.Sunday
             .Rest Day

Dait.....

Try......Him..............


Cont.....
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