Workout Description
Here is a 2 day full body gym workout for women. The goal here is to spend no more than 2 days in the gym but still build strength and tone up.
The full body workout incorporates exercised to hit every muscle group in the body each day, which is very effective if you are short on time.
This routine would be great coupled with a weight loss goal or a great cardio plan.
Workout Progression
Pick a weight that will challenge you to complete all of the reps safely.
Once you hit the reps for each set, increase the weight; it’s that simple!
You will want to use the same weight for each rep of each set, use lighter weights to warm up.
Workout Schedule
- Monday – Off
- Tuesday – Workout A
- Wednesday – Off
- Thursday – Workout B
- Friday – Off
- Saturday – Off
- Sunday – Off
| Workout A | ||
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 20 |
| Incline Dumbbell Bench Press | 3 | 12 |
| Dumbbell Overhead Shoulder Press | 4 | 20 |
| Dumbbell Curls | 4 | 12 |
| Tricep Kickback | 3 | 12 |
| Seated Wide Grip Row | 3 | 15 |
| Side Plank | 3 | 30 Sec |
| Workout B | ||
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 12 |
| Straight Arm Lat Pulldown | 4 | 15 |
| Standing Calf Raise | 4 | 20 |
| Dumbbell Incline Chest Flyes | 3 | 15 |
| 1 Arm Tricep Extension | 3 | 20 |
| Dumbbell Curl | 3 | 10 |
| Decline Sit Ups | 2 | 20 |
Workout Tips
Use quality reps – Don’t use sloppy form, it is dangerous and will not get you the body you want. Focus on quality work and don’t just “go through the motions.”
Clean up your diet – Don’t just eat whatever you want because you are working hard in the gym. Tighten up your diet but do not start developing orthorexia tendencies.
Cardio – Add in a warm up and a post-workout cardio for extra fat burning. 5 to 10 minutes before you train, 15 to 30 minutes after you train.
Have fun – This is a lifestyle change, not a temporary thing you go trudge through for a month. Learn to love the gym and the hard work you have to put in.
Great post! Definitely going to try this, thanks for sharing.
Thank you for your kind words. I’m slowly getting back into the swing of writing and I will be updating posts and new posts will be coming soon 🙂
I’m in my late 40s. I have always seemed to have issues with squats (not really knee issues, just feel like I’m gonna fall or my back starts to kick in).
Any suggestions on how to improve this? Do you offer personal coaching for gym? My diet is great, just premenopausal and the fat back and saying chest are no joke!
If you have something to hold onto, I can help you learn how to squat properly with your body.
Use a counter or a door, or pole… something that is sturdy that you can hold onto. Stand with your feet a little further than shoulder width apart and pointing out slightly. Grab onto the counter and use the counter to keep from falling backwards. As you go down, you’ll be able to lean back and really feel your glutes and hamstrings taking the pressure. This way you can feel what a proper squat feels like. Most of us are too tight, sit too much, and otherwise don’t have enough mobility to move correctly. Here’s the trick that is hard to explain in words, but I would bet this will greatly help. As you are in the squat stance and you are dropping down, I want you to more or less squeeze your buttcheeks as if you’re trying to hold a quarter in between them. This is going to pull your hips open, engage your glutes, and allow your hips to move more freely.
If you practice this as well as simply staying in the low squat position, you’re going to start “feeling out” how to do squats. I know a few “regular” powerlifters that can squat around 550 pounds that tell me it takes 315 pounds for them to be able to squat properly haha.
I don’t offer coaching currently unfortunately. I’ve been so busy I’ve not been able to update the website, connect with new people, or anything. Consistency is key, so keeping your diet in check is the biggest thing. You’ll start building momentum. Always push yourself to do more, always try adding weight each visit. Spend time being active outside of the gym, make time to stretch and foam roll. Any type of active recovery helps you from being sore and improves performance. If you sit all day, your hip flexors are most likely extremely tight, etc.
I’m working on changing web hosts so I can improve site performance. I have a lot of articles coming and I’m excited to help you all achieve your goals.
Hi, Iam exciting to try your 2 day full body gym workout for women. Iam starting doing my own mini gym area set up. But I dont have the Leg Press, Straight Arm Lat Pulldown and Seated Wide Grip Row machine equipments. What do you have in your mind to alternative for this please?
Looking forward to hear from you.
Mary-Anne I hope you accept my apology. I’m sorry for not getting back with you. I hope you have been crushing it exercise wise. Alternatives to those would be using dumbbells. Leg press you would be great to do goblet squats. For the pulldowns, you could do a dumbbell pull over. For the wide grip row machine I would recommend dumbbell rows or some sort of kettlebell 🙂
great nice job
I’ll send it to my gf to doing it