Female Bodybuilding Routines
These are good, but remember you need to apply this on a regular basis, with a proper diet, to get the best results.
Each exercise is performed for 3 sets of 8 reps.
Monday: Back, Biceps and Traps
Bent Over Rows - This works the back and biceps.
Lat Pull Downs - This works the lats on the back.
DB Bicep Curls - This works the biceps and lower arms.
DB Shrugs - This works the traps area.
Wednesday: Chest, Triceps and Shoulders
Bench Press - This is good for the chest, triceps and shoulders.
DB Flies - This is good for the chest.
Skull Crushers - This is for the triceps.
DB Shoulder Press - This works the shoulders and upper chest area.
Friday: Legs, Calves and Abs
Squats - This works the thighs, hamstrings, glutes, calves and back.
Deadlifts - This works thighs, hamstrings, glutes, and most of the back.
Standing Calves Press - This works the calves.
Weighted Crunches - This works the abs. Just do a normal crunch except holding onto a dumbbell or any other kind of weight(like a medicine ball).
These are personal bodybuilding routines for a week. Try this out for a few weeks and see how the results are. Remember, be consistent with your diet and after so many weeks and switch up the exercises to shock your muscles. This will yield long term muscle hypertrophy and success.